CrossFit

Announcements

Holiday weekend
Saturday 8:30am
Sunday 8am -10am open gym/also a posted holiday workout + weightlifting 9:30
NO Classes 7/4 on the Holiday!

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3 Sets:

1:00 Bike or run

10 controlled reps – Wall Squat ( focus on great technique knees drive out, closer to the wall is best if mobility is there- if not this is why we do these for squat therapy)

10-15 reps – PVC Behind the neck sots press ( in a snatch grip below parallel)

20 Banded Dead bugs

GROWTH & DEVELOPMENT

Back Squat (Every 2:00 )

3 Reps @ 85%

2 Reps @ 87%

2 Reps @ 88-89%

1 Rep @ 90%

Metcon (Time)

3 Rounds:

25/18 Calorie Bike

20 KB Swing

200m Run

20 DB Step up x 2DB

PERFORMANCE

Clean Complex

5 Sets – Every 2:00

Clean Pull + Hang Squat clean + Front Squat + Jerk + Clean & Jerk

Metcon (Time)

3 Rounds for time:

8 Clean and jerk 135/95

16 Toe to bar

Rest 3:00

3 Rounds for time:

400m Run

5 Burpee box jump over

25 Double under

5 Burpee box jump over
L1:10-12 T2B

L2: 16 Hanging knee raises/ab sit up

50 Single under for double under