Tuesday 11/14

Great Woods CrossFit – CrossFit

Mobility

Banded Overhead Distraction x 60 secs/side

Twisted Cross x 60 secs/side

3D Hydrant

Warm-up

FITNESS

2 Rounds of:

50 ft. Walking Lunge

5 Single Arm Dumbbell Press + 50 ft Single Arm Overhead Walk (done on each arm)

10 V-Ups

5 Burpees

PERFORMANCE

20 PVC Passthroughs

20 Air Squats

10 PVC Around the Worlds (each direction)

10 Overhead Squats

Strength & Accessory

Fitness

Every 2 minutes for 16 minutes (4 sets), alternate between:

1: Single-Arm Dumbbell Overhead Walking Lunge x 10 steps each arm*

2: Hollow Rocks x 30 reps (or max reps in 60 secs)

*Use heaviest weight possible for each set

Single Arm Dumbbell Overhead Walking Lunge

Performance

Every 2 minutes for 16 minutes (8 sets):

1 Snatch Balance + 2 Overhead Squats

Start with a light weight and build each set. Goal is to perform complex with same load as 1-RM Snatch.

Snatch Balance + 2 Overhead Squats

Metcon

Fitn: Metcon (3 Rounds for reps)

Complete as many rounds and reps as possible in 4 minutes of:

10 Alternating Dumbbell Snatches

10 Burpees

Rest 2 minutes, and then…

Complete as many rounds and reps as possible in 4 minutes of:

20 Kettlebell Swings

10 Strict Pull-Ups

Rest 2 minutes, and then…

Complete as many rounds and reps as possible in 4 minutes of:

10 Box Jump-Overs

20 Wall Ball Shots

Perf: Metcon (3 Rounds for reps)

Complete as many rounds and reps as possible in 4 minutes of:

5 Hang Squat Snatch, Rx: 95/65 lbs (Rx+: 135/95 lbs)

10 Bar Facing Burpees

Rest 2 minutes, and then…

Complete as many rounds and reps as possible in 4 minutes of:

10 Squat Cleans, Rx: 135/95 lbs (Rx+: 155/105 lbs)

20 Pull-Ups

Rest 2 minutes, and then…

Complete as many rounds and reps as possible in 4 minutes of:

15 Box Jump-Overs, 24″/20″

30 Wall Ball Shots, 20/14 lbs