Wednesday 8/2

Announcements

July Athlete of the Month: Mike McCracken

Member Appreciation Day: Sunday, August 20th @ Norton Mini Golf & Ice Cream (across the street). Bring your family and friends

Great Woods CrossFit – CrossFit

Mobility

Hamstring Hip Hinge x 15 reps each leg

-then-

10 Burpees

10 Box Jumps

10 AbMat Sit-Ups

10 Ring Rows/Kip Swings

-then repeat but only 5 reps of each-

BARBELL WARM-UP

Clean Deadlifts

RDLs

Down and Finish

Down, Finish & High Pull

Muscle Clean

Front Squat (Hook Grip)

High Hang Cleans

Low Hang Cleans

Cleans

HIP CONTACT DRILL

Strength & Accessory

Fitness

Every 2 minutes, for 16 minutes (4 sets of each):

Station 1 – Death March x 16 steps

Station 2 – Band Pull-Aparts x 10-15 reps (slow and controlled)

Performance

Five sets of:

Cleans x 1.1.1

(rest 10 seconds between singles)

Rest 2-3 minutes

Clean (3-3-3-3-3)

Metcon

Fitn: Metcon (AMRAP – Reps)

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

10 Kettlebell Swings, pick load

10 Ring Rows

Rest exactly 4 minutes, and then . . .

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

10 Box Jumps/Step-Ups

10 AbMat Sit-Ups

Perf: Metcon (AMRAP – Reps)

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

10 Power Cleans, 135/95 lbs

10 Pull-Ups