Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3 minute cardio

1:00 couch stretch each side

2 Sets

10 each way banded lateral walks

10 KBS into 10 Goblet squat

10 (5/5) deep squat thor. rotations

GROWTH & DEVELOPMENT

Front Squat (Every 2 minutes for 12 minutes )

Build up to a heavy set every 2 minutes x 12:00

6 Reps with a 3 second pause in hole on first rep only

Metcon (2 Rounds for reps)

8:00 AMRAP

12 DB snatch

10 Box jump/Step up

8 Ring row

2:00 rest into

8:00 AMRAP

12 KB swing

8 Wall ball/ Goblet squat

4 Burpee

PERFORMANCE

Front Squat (3 Sets of 6 resting as needed)

70% of 1RM

6 reps w/ 3 second pause in the hole for each rep ** no bounce out of bottom

3 sets resting 2-3 minutes between each set

Snatch

Power Snatch

1.1 Singles of 2 @ 70%

x 3 sets

resting 1-2 minutes between sets

Metcon (2 Rounds for reps)

6:00 AMRAP

8 Hang power snatch 95/65

10 Box jump

24 Double under

Rest 2:00 into

6:00 AMRAP

8 OHS 95/65

8 Lateral Burpee

16 Wall ball 20/14