CrossFit

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

1 minute ski

1 minute row

1 minute bike

x 2 sets

Group Clean warm up

RDL

Pull

Muscle clean

Tall clean

Front squat

Strict press

Push press

GROWTH & DEVELOPMENT

Clean Complex (Every 2 minutes for 16 minutes )

Clean Deadlift + hang clean pull + hang squat clean

Every 2 minutes for 16 minutes ( 8 sets ) 75-80% of clean

Metcon (Time)

10 to 1

DB Bench Press ( 50/35)

Strict Pull up ( banded ok) or Ring row

Power clean 75/55

PERFORMANCE

Power clean + Push Press (Every 2 minutes for 16 minutes )

Every 2 minutes for 16 minutes Power Clean 1.1.1 + 2 Push Press

@ 75-80% of 1RM power clean

Metcon (10 Rounds for weight)

EMOM 20:00 ( 10 sets)

Odd: 10/8 Assault bike Cals

Even: 2 Squat clean

** Building every 2 sets, starting @ 65%