CrossFit – Wed, Nov 23

Announcements

REMINDER *SCHEDULE next week*

11/23 Wednesday 5:30/9:30AM ONLY 

11/24 THANKSGIVING DAY 7AM ONLY PLEASE CHECK IN 

11/25 Friday 9:30-11AM OPEN GYM Workout posted, if you want to start in a group show up for 9:30AM 

11/26 NORMAL SATURDAY 8:30AM 

11/27 Sunday OPEN GYM 8-10 BOOTCAMP 10:30 

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3 Minutes cardio warm up

+

1/2 kneeling stict single arm press 8/8

Wall squats x 10-15

Wall angels x 10-15

Foam roll thoracic opener ( Dynamic roll x 10 passes ) and ( segmental x 5-8 reps ) ( Extension rotation x 3-5 each side )

x 2 sets

()

GROWTH & DEVELOPMENT

Accessory

100ft Handle bar Carries ( increments of 25ft )
DB Bent over row 12/12
Banded Face pulls ( on rig above face level ) x 20
Tricep banded pull downs x 20

3 Sets resting as needed

Metcon (No Measure)

EMOM 24

1. 15 DB Hang snatch  ( left arm only )

2. 15 DB Hang snatch ( right arm only )

3. 200m Row

4. 15 DB Strict press ( left arm only )

5. 15 DB Strict press ( right arm only )

6. 10-15 Calorie Bike

PERFORMANCE

Strict press (Sets 1-3 @ 75-80% 4-6 Reps
Sets 4-5 @ 80-83% 3-5 Reps )

Every 2 mintues for 10 minutes

Metcon (Calories)

5 Rounds

2:30 on the clock

3 Bar Muscle Up  ( 6 Chest to bar )

15 Thruster 95/65

+ MAX Calorie Row

REST 2:30 between sets
Goal is everything unbroken