CrossFit
Announcements
BREAKING PLATES! 10’s on men and female bars, 15’s on mens bars CANNOT be dropped from overhead. This is getting to be too much of a habit. These plates shouldn’t be breaking this quickly.
DRY NEEDLING with Jamie This Wednesday PM 8/18
Weightlifting 8/25 @ 5:30PM **NO CrossFit 5:30PM
Weightlifting 9/8 @ 5:30PM ** NO CrossFit 5:30PM
Labor Day 9/6 **9:30AM Class ONLY
Great Woods Fitness & Performance – CrossFit
Leaderboard Tuesday
3:00 Cardio
Prep-
12 alternating lunges
12 Hollow rocks/ sit ups/ ghdsu ( athlete choice )
12 Kipping swing
x 2 sets
Mobility-
Pec stretch x 45 seconds each side
Pigeon stretch x 45 seconds each side
Athlete warm up skills for workout
GROWTH & DEVELOPMENT and PERFORMANCE
SCALE: Metcon (AMRAP – Rounds and Reps)
AMRAP 15:00
2 Rounds:
10 Front rack alt lunges 95/65
16 Ab mat sit up
8 Power clean
into
2 Rounds:
10 Front rack alt lunges
16 Hand Release Push up
8 Power clean
** continue this sequence for 15:00
RX: Metcon (AMRAP – Rounds and Reps)
AMRAP 15:00
2 Rounds:
10 Front rack alt lunges 135/95
16 Toe to bar
8 Power clean
into
2 Rounds:
10 Front rack alt lunges
16 BMU ( 26 Chest to bar )
8 Power clean
** continue this sequence for 15:00