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
Banded hamstring or partner/rig hamstring stretch 1-2:00 each leg
Glute bridges x 20 reps (single leg x10/each)
Good mornings + deep squat thoracic rotations 1-2x cycling through each movement 15-20 reps
GROWTH & DEVELOPMENT
New Weightlifting (See video below )
50 ft Death March
Heavy as possible x 4 sets
Can’t go too light with these. They are supposed to be uncomfortable and challenging
Metcon (AMRAP – Rounds and Reps)
AMRAP 20:00
12 hang clean to overhead 75/55
12 calorie row
12 push up
PERFORMANCE
Back Squat (Resting as needed complete 4 sets of 3 reps )
4 sets
3 reps @ 85-90% 5 second pause each rep 🥵😰
Metcon (4 Rounds for time)
4 Rounds for time:
5 Clean & Jerk
15 HSPU ( hspu off box or HRPU x 20)
5 Ring muscle up ( 15 chest to bar or 25 pull-up)
2:00 between each set with increasing weight
Rx:
115/75
135/95
155/105
175/125
Rx+
135/95
155/105
185/135
225/155
Scaled:
95/65
115/75
135/95
145/105 ( or can stay @ 135/95 )