CrossFit

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

2:00 Bike

2:00 Ski erg

2:00 Pigeon stretch each side

into

2 sets

Wall squats x 10

Ring row x 10 reps

Wall walk + 10 second hold x 1 rep 🙂

GHDSU x 10-15 reps ( or :30 seconds hollow rock)

GROWTH & DEVELOPMENT

Strict Press/ Push press (Every 2 minutes, for 12 minutes )

4 Strict press + 5 Push press

Building out max for the day

Every 2:00 x 12:00 ** if can no longer build stay at heavy weight for remaining sets

Metcon (Time)

24-18-12

Hanging Knee Raises

Alternating DB hang clean and jerk

rest 2 minutes into

24-18-12

Calorie Row

Ab mat sit up

Burpee

PERFORMANCE

Metcon (AMRAP – Rounds)

0-5:00

3 Rounds

6 Ground to overhead 135/95

6 Lateral Burpee

5:00-10:00

3 Rounds

8 Ground to overhead 115/75

8 Lateral burpee

10:00-15:00

3 Rounds

10 Ground to overhead 95/65

10 Lateral burpee

15:00- 20:00

3 Rounds

12 Ground to overhead 75/55

12 Lateral burpee

Scaled Versions:

115/75 95/65

95/65 75/55

75/55 65/45

65/45 45/35
** this format is like an open style workout

Create that time bank and finish first 3 rounds before 5:00 and continue next 3 rounds before the next time frame hits

– if you do not complete 3 rounds before time cap of that given round you’re out

Clean complex

** Whatever round you finish on rest 2:00 and

6:00 on the clock perform

Squat clean + Front squat + hang squat clean + front squat
Example-

You get cut off at 10:00 round , start lifting @ 12:00

You finish the workout, start lifting @ 22:00