CrossFit – Mon, Sep 29

Announcements

SEPTEMBER is BRING A BUDDY MONTH!!!

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3:00 Cardio

Into 2x

10 air squat

10 pvc good morning + pass thru

10 reverse lunges

10 jumping jack

Into empty barbell

2x

5 Deadlidt

5 hang power clean

5 front squat

3 power clean

( can add weight for round 2)

GROWTH & DEVELOPMENT and PERFORMANCE

Power Clean + Front Squat (Every :90 seconds x 6 Sets
Heavy for the day ! Push this weight )

Performance/ Growth (Time)

21-15-9

Hang power clean 95/65

Toe to bar

Box jump 24/20
Rx+ 115/85

Growth- 75/55 + knee raises

Challenge

Back Squat (Every :90 x 6 Sets Heavy build
2 Reps )

Challenge (Time)

21-15-9

Dual DB hang power clean 35/25

Box jump/ Step up 20”

+ 40-30-20

Ab-Mat Sit up

🚨 POP UP 🚨 (Checkmark)

WARMUP

10 Air squat

10 Ringrow

6 Inchworm

10 Hollow rock

20 Dub/40 single or 20 jumping jack

X 2 Sets

——————————————————-

“Redline Repeats”

Every 5:00 x 4 Sets

12 Thruster 75/55 (DB thruster)

10/8 Calorie Bike

12 Pull-up (12 Ring row)

10 Bar facing burpee

** aim for 2:40-3:15 work – no set should blow up

**quick strong machine, but not all out sprints

——————————————————————————

“Tabata Bike”

8 Sets – :20 HARD :10 EASY

Sustainable high power, try and keep RPM the same!

———————————————————————————-

“Core Finisher”

3 Sets :40 Work :20 Rest

*Hollow hold (Deadbug for those who can’t hold)

*DB front rack March in place

*Banded crunch off rig