Month: March 2019


Grand Trunk CrossFit – CrossFit Warm-up 300m Row then 3 rounds 5 BB hang squat cleans 5 BB DL 5 BB strict press 10 lateral hops Mobility box hip stretch banded front rack Weightlifting Hang power clean+front squat+S2OH (1×1) do a hang power clean+front squat+S2OH with out dropping the barbelltake 15 minutes to build to …
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Grand Trunk CrossFit – Barbell Club Warm-up Weightlifting Push Press (5-5-5-5-5) increasing weight each set Weightlifting Snatch every 2 minutes 3@60% 3@70% 2@80% 2@85% 2@85% 2@88% Weightlifting Clean Pull 5@95% 5@100% 5@100% 5@100% Accessory 5 rounds (not for time) 10 GHD situps (use MB weight if experienced) 5 strict pull-ups


Grand Trunk CrossFit – CrossFit Warm-up 4 minutes cardio then 5 minutes foam roll then dynamic… Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 25 50 back squats 135/95 50 deadlifts 135/95 50 burpeeswith a partner

Does Cardio Hurt Muscle Gain?

It’s the ultimate tradeoff you must face whether you’re an athlete, bodybuilder, or recreational gym goer: How do you structure your strength training routine and still make time for trail runs, pickup basketball, or your Metcon of choice? Strength is good. Cardio is good. So how do you balance the two for optimal health and …
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Grand Trunk CrossFit – CrossFit Warm-up 3 minutes Bike, row , ski dynamic… Metcon Mobility couch stretch front rack stretch Metcon (AMRAP – Reps) 4 rounds AMRAP 2 10 HSPU 6 squat cleans 205/145 rest 2 minutes4 rounds of 2 minutes of work (sprint) and 2 minutes of rest, choose a weight that you can …
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New Hudson, MI