CrossFit

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3 sets

1:00 ski

10 tempo wall squat (slow down)

:20 hs hold/ plank shoulder taps

10/10 DB upright row

10 controller banded good morning

:20 hollow rocks

** wall squats arent just going through thr motions. You should be using this as “squat therapy” if you cant get depth or are on your toes etc. each week you should be progressing closer to the wall or feeling lower depth. If you have issues and arent changing be aware during your warm ups, there is a purpose always

GROWTH & DEVELOPMENT

Close grip Bench press

5 Sets of 3

Heavier than last week

Metcon (Time)

21-15-9

DB RDL (Dual, heavy)

9-15-21

Ring Row

PERFORMANCE

Clean

Every 2:00 x 10:00 (5 Sets)

3 Squat clean 1.1.1 (Singles)

Starting @ 60%

**Adding 5-10lbs every 2:00

Diane (Time)

21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups