CrossFit – Fri, Jun 12
Great Woods Fitness & Performance – CrossFit
Warm Up
2 rounds:
1:00 easy bike/row/ski
10 PVC pass-throughs
10 PVC strict press
10 PVC push press
10 front rack elbow punches
10 scap push-ups
4 inchworms
10 empty bar good mornings
Then with empty bar:
2 rounds:
5 strict press
5 push press
5 tall jerks
5 dip + drive
5 split jerks or push jerks
Split Jerk
Every 2:00 x 6 sets
From the rack:
3 Split Jerks
Set 1: 55%
Set 2: 60%
Set 3: 62%
Set 4: 65%
Set 5: 67%
Set 6: 70%
Goal for Week 1:
Technique, speed, footwork, and confidence — not maxing out.
Metcon
For Time — 20:00 Cap
50/40 calorie bike, row, or ski
40 single arm thruster 50/35
30 toes-to-bar (toes to rig / sit ups)
20 shoulder-to-overhead (115/75) (95/65) (75/55)
30 box jump overs (24/20)
40 kettlebell swings (53/35)
50 single arm OH DB lunge 50/35 (goblet lunge)