Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

8:00 on the clock

Athlete go through items below-

3:00 Cardio

Couch/Frog Stretches 3-5:00

GROWTH & DEVELOPMENT

Front Squat (Every 2:00 x 6:00)

3 Sets of 5 Reps

( no pauses this week) we are still building – you should be aggressive here and fast drive out of the bottom!!! 82-85%

Strength & Accessory

Standing Arnold Press

5 Sets of 8-12 Reps

resting as needed to get the work in ( note- if you don’t rest you don’t get in all the reps properly, its better to rest longer and get the strength gains in

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Metcon (Time)

3 RFT

15 Wall ball

15 DB S2OH

15 Calorie Ski erg

10 Push up

10 Burpee

PERFORMANCE

Front Squat (Every 2:00 x 6:00 )

3 Sets of 5 Reps

82-85% * No pauses this week

Strict Press (Every 2:00 x 10:00)

Every 2:00 5 Sets of 6 Reps

heavy across, but not failing – just make it work

Metcon (Time)

3 RFT

30 Wallball 20/14

20/15 Assault bike

15 Strict HSPU
L1: 10 Strict

L2: 10 Kipping

*HSPU should be done in :45 Seconds or less, if you’re turning the workout into a HSPU GRIND scale down to 6-10 reps