CrossFit

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

Foam Roll x 3-5 minutes focus on lats and pecs from yesterday

2 Sets

10 Lat banded walks each way

10 Banded Good mornings

10 Banded Strict press

Banded hamstring stretches x 20 seconds -40 on each side

GROWTH & DEVELOPMENT

Push Pull

Super Set ** Building off last 5 weeks

Barbell bench press 6 reps heavier than last weeks 6-8 no pauses

into

Barbell RDL 6 reps heavier than last weeks 6-8

x 5 sets resting as needed ( this is for strength, you should need rest because you are grinding heavy sets )

Metcon (Time)

For time:

500m Ski

30 DB Push Press

500m Row

Rest 3:00 into

500m Row

30 DB Hang power clean to overhead ( dual)

500m Ski

PERFORMANCE

Clean complex + Jerk

Squat clean + hang squat clean + Split jerk

Set 1. 70%

Set 2. 75%

Set 3. 80%

Set 4. 85%

Set 5,6,7,8 build or stay 80-90%

Resting on your own time , no rush this is for strength and building up

Metcon (Time)

2 Sets:

20 Toe to bar

5 TNG power clean to overhead 115/75

+ 90 seconds rest

75 Double under

3 TNG power clean to overhead 135/95

+ 90 seconds rest

3 Bar facing burpee

2 TNG Power clean to overhead 155/105

+ 3:00 rest , REPEAT

Rx+

135/95 155/105 185/135