CrossFit

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3 minutes assault bike, or 800m jog

2 Rounds

12 wall angels

8 lunge elbow to floor ( 4 each side )

6 inchworms

GROWTH & DEVELOPMENT

Strength & Accessory

1a. Strict Press x 6 reps

1b. DB Dual upright rows x 12 reps

1c. Single arm DB Push press heavy x 24 reps total (12/12)

Superset 1a, 1b, 1c back to back + rest 3-4 minutes x 4 sets

** all sets heavy as possible, all minimal rest time between superset, all good quality reps ( no short cuts!!! time to get strong)

Metcon (4 Rounds for reps)

Every 4:00 x 16:00

2:00 of work:

15 Ab mat sit up

15 Barbell hang clean and jerk 75/55

+ max Wall ball in remaining time

rest 2:00
score – max reps wall ball each round

PERFORMANCE

Clean & Jerk (Every 90 seconds for 8 sets )

Every :90 seconds x 8 sets

1 squat clean + 1 squat clean & jerk

@ 70% and build as you wish for the day

Stay strong and push it if you can or stay at a set thats challenging for you

Metcon (4 Rounds for time)

Every 4:00 x 16:00

35 Double under

7 Power clean 115/75

21 Toe to bar

7 Power snatch 115/75

Scaled –

95/65

15 Toe to bar

Cash-Out

Accessory work-

2-3 sets

20 hip bridges ( weighted if possible)

10 Birddogs ( right and left side )

+ 2:00 child pose stretch