CrossFit

Announcements

Weightlifting Wednesday 9/22 5:30pm-7:30pm

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

Shoulder mobility- Banded Shoulder stretch

into

Prep-

2 Strict Ring Pull up or 4 ring row 3 seconds down each rep

3-4 SHSPU , kipping , Negatives, or HR Push up x 6

6 Heavy goblet squat with 30 second hold on last rep

3-4 Sets

GROWTH & DEVELOPMENT

Back Squat (Building up to a 3 REP MAX )

3 Reps as heavy as possible

Build up to a 3 Rep Max within 12-15 minutes

once established this weight – Drop Sets

1 set of 3 @ 95% of above

1 set of 3 @ 90% of above

Metcon (Time)

1,000m Row

into

3 Rounds for time:

10 DB ( dual) Hang squat clean

15 Calorie Assault Bike

10 DB ( dual ) S2OH

** push DB weight!

PERFORMANCE

Back Squat

6 Reps as heavy as possible

Build up to a 6 Rep Max within 12-15 minutes once established this weight – Drop Sets

1 set of 6 @ 95% of above

1 set of 6 @ 90% of above

Metcon (Time)

As fast as possible:

Rx+

400m run

15 BMU

800m Run

15 BMU

400m run

Rx

400m run

30 Pull up

800m Run

30 Pull up

400m run