Monday 10/16

Great Woods CrossFit – CrossFit

Warm-up

Assault Bike x 60 seconds

Banded Lateral X Walk x 10 steps to left

Goblet Squats x 10 reps

Hip Openers x 10 reps forward

-then-

Row x 60 seconds

Banded Lateral X Walk x 10 steps to right

Goblet Squats x 10 reps

Hip Openers x 10 reps backward

Strength & Accessory

Fitness

Four sets of:

Back Squats x 8-10 reps @ 2011

Rest 45 seconds

Supinated-Grip Strict Pull-Ups x 5-7 reps @ 2111

Rest 45 seconds

Hollow Rocks/Hold x 30-45 seconds

Rest 45 seconds

Performance

Back Squats:

*Set 1 – 3 reps @ 80%

*Set 2 – 2 reps @ 85%

*Set 3 – 1 rep @ 90%

*Set 4 – 3 reps @ 85%

*Set 5 – 2 reps @ 90%

*Set 6 – 1 rep @ 95%

Rest 2-3 minutes between sets and use the time to work shoulder mobility

Back Squat

Metcon

Fitn: Metcon (5 Rounds for reps)

Five sets of:

30 seconds of Assault Bike Sprints (Calories)

30 seconds of Rest

30 seconds of Row Sprints (Calories)

30 seconds of Rest

Score = total calories (Bike + Row) after each set

Perf: Metcon (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 10 minutes of:

5 Dumbbell Man-Makers, 50/35 lbs

10 Pull-Ups

15 Box Jumps, 24″/20″

Man-Makers = Row Left, Push-Up, Row Right, Power Clean, Push Press