Announcements

SEPTEMBER is BRING A BUDDY MONTH!!!

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3 min cardio of choice

Body weight calf stretch x :30 each side

1:00 leg swings

1:00 arm circles

+ 2 ROUNDS

10 Air squat

5 Push up

5 Inch worm

Challenge

Push Press (Every 2:00 x 10:00
5 Reps )

OFF RACK

use moderate load that allows for control and full range of motion!

Keep torso upright as you dip and drive the bar overhead

keep the bar in a straight line over the midfoot when locked out

GROWTH & DEVELOPMENT and PERFORMANCE

Clean Complex (Every 2:00
BIG CLEAN COMPLEX!
3 Power clean
2 Hang clean
3 Front squat
1 Squat clean

BUILD x 5 Sets )

the third power clean should still be perfect form!

Keep chest high on hang cleans

From the ground hit that Squat clean- get under the bar, fast elbows!

Performance (Time)

For time:

10 Ring Muscle up

20 Power snatch 95/65

30 Double under

20 Power snatch

30 Double under

10 Ring Muscle up
Scaled- 20 Chest to bar + 20 Bench Tricep dips

Rest as needed But keep a good fast pace!!

Growth/Challenge (AMRAP – Rounds and Reps)

12:00 AMRAP

250m Ski Erg

10 DB Snatch ( 5 per side )

15 Air squat ( Wallballs rx+ )

8 Push up ( can do box push up if needed or from kneeling position)
Focus on smooth transitions between movements and pacing! Remember proper breathing and good form is trump over speed! SMOOTH is fast 🙂