CrossFit – Mon, Sep 8

Announcements

SEPTEMBER is BRING A BUDDY MONTH!!!

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3:00 Cardio

2x

10 cossack squat

10 Glute bridge

10 Air squat

10 Ring row

:30 ski erg

Growth Strength (4 Rounds for weight)

4 Sets

10 Barbell strict press ( from ground)

10 DB Seated Front raises

10 DB Tripod bent over row 8 per side

1:00 Plank hold
Rest as needed between sets

Keep track of Barbell weight

PERFORMANCE

Hang Squat Snatch (EMOM x 8:00
@ 70-75%
x 1 Rep )

2 Snatch Lift-Offs + Snatch (EMOM 8:00
1-5 75%
6-8 80% )

Metcon (AMRAP – Rounds and Reps)

12:00 AMRAP

200m Run

12 Wallball 20/14

8 Toe to bar
Rx+

200m Run

12 Wallball 20/14

4 Toe to bar + Bar Muscle up complex

Challenge

Metcon (5 Rounds for weight)

5 Sets

3 Back squat ( % should be a 6 out of 10 for difficulty)

Super set with

Banded Hamstring curls x 10-15 reps
rest as needed between sets

Metcon (AMRAP – Rounds and Reps)

12:00 AMRAP

100m Run

12 Goblet/Air squat

10 Ab mat sit up
10-12 Wallballs are ok if athlete is comfortbale doing them