CrossFit – Fri, Nov 7

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

2 Sets

Banded pull apart x 20 reps

PVC pass thru x 15-20

Air squat x 10-12

Russian KB swing x 15 reps

1:00 any cardio machine

Hollow rocks x :20

Squat Clean and Jerk (Squat clean & jerk + squat clean & jerk
Clusters (:15-:20 seconds between reps)
Every 2:00 x 12:00 (6 sets)

Heavy Double for the day )

CLUSTER-

A cluster is a set broken into smaller parts with short rests between reps — instead of doing all reps continuously.

This is done this way bc it’s meant to be heavy and not rushing for time. It’s a lift for strength and building to something that pushes you.

Growth (Time)

21 American KB swing

15 Calorie row

3 Wall walk

15 KB swing

12 Calorie row

2 Wall walk

9 KB swing

9 Calorie row

1 Wall walk
Sprinty workout ! There’s no time to slow down here

12:00 CAP

Performance (Time)

21 American KB swing

15 Chest to bar

3 Wall walk

15 KB swing

12 Chest to bar

2 Wall walk

9 KB swing

9 Chest to bar

1 Wall walk
Sprint style workout

12:00 CAP

Rx+ (Time)

21 American KB swing 53/35

15 Ski Calorie

3 Ring muscle up

15 KB swing

12 Ski Calorie

2 Ring muscle up

9 KB swing

9 Ski Calorie

1 Ring muscle up
CAP 12:00