CrossFit

Announcements

Weightlifting Wednesday 5/5 @ 5:30pm
No CrossFit classes after 4:30pm
We will have 3:30/4:30 classes
Sunday 5/9 Mother’s Day NO OPEN GYM

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

Cardio x 3:00 of your choice

Dynamic warm up with coach

2x

Banded good morning

Banded lat walks

Air squat

Banded stretch press

x 10-15 reps each movement

GROWTH & DEVELOPMENT

Super Set Push Pull (Superset push pull Bench and RDL )

5 Sets

Resting 1-2 minutes after each super set ( this is done for strength not TIME)

Barbell Bench press x 8-10 reps 1 second pause in bottom ever rep

into

Barbell RDL 8-10 AHAP , Controlled tempo down ( no specific number )

Metcon (Time)

5 Rounds for time:

5 Burpee box jump Step Down @ 24/20

10 Calorie Assault bike

15 American KB Swings 53/35

PERFORMANCE

Clean and Jerk (Every Minute on the minute, for 8 minutes )

EMOM 8:00

Squat clean 1.1 + Jerk 1

75% of clean and jerk

Conditioning

Every 3:00 for 12:00

25/15 Assault bike Calorie

Metcon (Time)

5 Rounds for tine:

50 Double under

10 Hang power snatch 95/65

5 Burpee box jump over 30/24