CrossFit

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

2 Minutes bike

2 Minutes ski

Prep-

10 handstand shoulder taps ( if not able handstand hold x :10 seconds) – this helps us learn to shift our weight for walking

PVC pass through x 20 reps

Banded face pulls x 20 reps

x 1 set

PERFORMANCE

Gymnastics

Today is different. If you are Performance and have to scale these gymnastic movements there is an alternative workout listed below of strength and conditiong.

Metcon (Time)

12:00 on the clock:

15 Rope climb for time

Rest till 16:00

Metcon (Time)

12:00 on the clock:

16:00-28:00

For time:

75 Pull up

75 HSPU

Rest till 32:00
Scaled versions on this-

15 Rounds

5 Pull up

5 HSPU

5 Rounds

15 Pull ups

15 HSPU

Metcon (Time)

12:00 on the clock:

32:00-44:00

3 Rounds for time:

13/10 Calorie Row

13/10 Calorie Bike

Rest 2:00 between sets

GROWTH & DEVELOPMENT and PERFORMANCE

Scaled Work

Front Rack Backward Lunges

4 sets of 6 ( 3 on each leg ) @ 50% of 1RM back squat

Resting as needed ** this should be heavy if you don’t have a 1RM , find something challenging to work with

Clean and Jerk

Every 2:30

5 Sets of 3 Reps @ 70% of your 1RM C&J

3 Reps = 1 x c&J , 1x c&J, 1x c&J

Metcon (AMRAP – Rounds and Reps)

AMRAP 13:00

50 Deadlift 185/135, 155/105

50 Double under ( 100 Single )

50/35 Calorie Row

50 Alt. DB snatch 50/35
Scaled- Can choose any weight for DB