CrossFit

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

Foam Rolling ( TFL, QUADS, PSOAS, LATS, PECS) -get in there 5:00

Hand stand walk practice EMOM 8:00

:30 practice

:30 rest

ALSO HSPU work NEGATIVES/Strict/Kick ups/ etc Coaches will scaled accordingly for each individual athlete

GROWTH & DEVELOPMENT and PERFORMANCE

George Loring (Time)

Killer 3’s – By George

33:00 on the clock

-33 Double under buy-in

3 Rounds of the following:

3 Hang power clean 135/95

3 Squat clean

1 BMU

-33 Double under buy-in

3 Rounds of the following:

3 Hang power clean 155/105

3 Squat clean

2 BMU

-33 Double under buy-in

3 Rounds of the following:

3 Hang power clean 185/135

3 Squat clean

3 BMU

In remaining time Max clean to overhead ( If you don’t finish before time cap no Clean to overhead)
L1: 4/8/12 Chest to bar pull up

115/75, 135/95, 155/105

L2: 4/6/8 Pull up

95/65, 115/75, 135/95