Grand Trunk CrossFit – CrossFit
Warm-up
2 rounds
:30 mtn climber
:30 air squats
:30 stationary lunge
:30 push up to down dog
5 minute
foam roll
couch stretch
5 BB good morning
5 BB back squats
5 BB strict press
5 BB oHS
5 straight leg DL
5 FSqt
Metcon
CrossFit Games Open 18.5 (Ages 16-54) 11.6 and 12.5 (AMRAP – Reps)
Complete AMRAP in 7 minutes of:
3 Thrusters, 100#/ 65#
3 Chest-To-Bar Pull-ups
6 Thrusters, 100#/ 65#
6 Chest-To-Bar Pull-ups
9 Thrusters, 100#/ 65#
9 Chest-To-Bar Pull-ups
12 Thrusters, 100#/ 65#
12 Chest-To-Bar Pull-ups
15 Thrusters, 100#/ 65#
15 Chest-To-Bar Pull-ups
18 Thrusters, 100#/ 65#
18 Chest-To-Bar Pull-ups
21 Thrusters, 100#/ 65#
21 Chest-To-Bar Pull-ups
This is a timed workout. If you complete the round of 18,
go on to 21. If you complete 21, go on to 24, etc.
Crossfit Games Open 18.5 Scaled (Ages 16-54) (AMRAP – Reps)
Complete as many reps as possible in 7 minutes of:
3 thrusters 65/45 lb
3 jumping chin-over-bar pull-ups
6 thrusters 65/45 lb
6 jumping chin-over-bar pull-ups
9 thrusters 65/45 lb
9 jumping chin-over-bar pull-ups
12 thrusters 65/45 lb
12 jumping chin-over-bar pull-ups
15 thrusters 65/45 lb
15 jumping chin-over-bar pull-ups
18 thrusters 65/45 lb
18 jumping chin-over-bar pull-ups
This is a timed workout. If you complete the round of 18,
go on to 21. If you complete 21, go on to 24, etc.
Crossfit Games Open 18.5 Teens (Ages 14-15) (AMRAP – Reps)
Complete as many reps as possible in 7 minutes of:
3 thrusters 65/45 lb
3 perform chin-over-bar pull-ups
6 thrusters 65/45 lb
6 perform chin-over-bar pull-ups
9 thrusters 65/45 lb
9 perform chin-over-bar pull-ups
12 thrusters 65/45 lb
12 perform chin-over-bar pull-ups
15 thrusters 65/45 lb
15 perform chin-over-bar pull-ups
18 thrusters 65/45 lb
18 perform chin-over-bar pull-ups
This is a timed workout. If you complete the round of 18,
go on to 21. If you complete 21, go on to 24, etc.
Crossfit Games Open 18.5 Teens Scaled (Ages 14-15) (AMRAP – Reps)
Complete as many reps as possible in 7 minutes of:
3 thrusters 45/35lb
3 perform jumping chin-over-bar pull-ups
6 thrusters 45/35lb
6 perform jumping chin-over-bar pull-ups
9 thrusters 45/35lb
9 perform jumping chin-over-bar pull-ups
12 thrusters 45/35lb
12 perform jumping chin-over-bar pull-ups
15 thrusters 45/35lb
15 perform jumping chin-over-bar pull-ups
18 thrusters 45/35lb
18 perform jumping chin-over-bar pull-ups
This is a timed workout. If you complete the round of 18,
go on to 21. If you complete 21, go on to 24, etc.
Back Squat
14 minutes
using 90% of your 1RM
example:
1 RM=250 x .9=225
working max=225
225x.75=169
225x.80=180
225x.85=191
5 reps of each weight, max effort 5+ on last set, making sure we break parallel every rep