CrossFit

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

Bike, row, ski, run 3:00

+

Frog stretch, Pigeon stretch, Banded hammy, Banded Lateral walks, Posterior foam roll, Glute Bridges , Wall squats, Ankle Mobility

Choose 2-4 movements above and warm up Squatting !

GROWTH & DEVELOPMENT

DB or KB Bulgarian Split Squats (4 Sets of 12 reps resting as needed )

12 reps each leg BURNNNNN it!

as heavy as possible achieving all good and proper reps

x 4 sets

Metcon (No Measure)

Every 2:00 for 6 Rounds:

10 DB 1/2 Burpee to Stand

10 DB Front Squat

10 DB S2OH

After completing all 30 reps rest remaining time until next 2:00 comes up!
You choose the weights, make it challenging

PERFORMANCE

Back Squat (5 Sets resting as needed between sets)

Pause back squat x 5 seconds

5 Sets of 2 Reps @ 75-85% of your 1RM

THIS is a grind, get as close as possible

Metcon (Time)

For time:

Buy in- 75/60 Calorie Bike

into

4RFT

8/5 BMU ** 16 Chest to bar pull up

8 Clean and jerk 155/105
Big Class- half starts @ 0:00

Other half starts @ 7:00

EVERYONE DOES BIKE

L1: 135/95

L2: 115/75

BMU Scaled to 6/3 if needed