CrossFit

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

Bike or row

Wall squat x 10

Pigeon stretch x :30 each side

Deep squat thoracic rotations x 10

X 2 sets

GROWTH & DEVELOPMENT

Week1: Back Squat (Building each set, resting as needed)

Building

– 5 Sets of 2 reps

Heavy set of 2 for final

No tempo
No more than 15:00 spent here

Metcon (No Measure)

Emom x 16:00

M1: 12/9 assault bike calorie

M2: 20 American KB swings 53/35

M3: MAX set of burpees for 1:00

M4: Rest

PERFORMANCE

Back Squat (85-90% Pause squats )

-3 Second pauses

3 sets of 2 reps

Resting as needed @ 85-90%
No more than 15:00 spent here

Metcon (AMRAP – Reps)

AMRAP 13:00

30 Double under

15 Wallball 20/14

5 Power Snatch 95/65, 75/55

Rx+ 115/75

Rest 3:00 into

3:00 MAX Reps Wall balls 20/14
Score is wallball reps