7/31/2017


Grand Trunk CrossFit – CrossFit

Warm-up

200m Run

3 rounds

spiderman walk

15 table tops

15 wall squats

Mobility

couch stretch

banded front rack

Weightlifting

Clean (heavy 3 rep)

14 minutes

these can be 3 quick singles, or TnG

Metcon

Metcon (Time)

4 rounds

24 wall balls 20/14

12 cal bike

8 hang power cleans 155/103

7/79/17


Grand Trunk CrossFit – CrossFit

Warm-up

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 25

100 DU’s—Wall Sits

80 KBS—Handstand hold

60 Burpees—Plank hold

200m Partner Sled Pull
*One Partner does DU’s while the other holds a wall sit–you can switch at any time (same for all movements)

*Sled pull is together

7/28/2017


Grand Trunk CrossFit – CrossFit

Warm-up

200m run

3 rounds

10 barbell strict press

10 barbell front squat

crab walk

Mobility

banded hip capsule

back pack stretch

Weightlifting

Metcon

Bench Press (5-5-5+)

using 90% of your 1RM to get your working max

65%x5

75%x5

85%x5+

depending on what you did last week, add 5lbs if you did 1-5reps to your working max, add 10lbs if you did 6 or more reps

Metcon (AMRAP – Reps)

AMRAP 18

800m Row

20 thrusters 95/63

grass run farmer carry DB 50/35 or KB 53/35
100m Row = 1 rep

20 thrusters=20 reps

grass run=1 rep

7/27/2017


Grand Trunk CrossFit – CrossFit

Warm-up

15 Cal Bike

3 rounds

30 lateral leg swings

12 kips on rig

spiderman walk into squat- pull arms OH

Mobility

wall hip stretch

banded shoulder stretch- your choice

Conditioning

EMOTM 9

Min 1: Pistols

MIn 2: Bar MU/C2B Pullups

MIn 3: Strict T2B/ GHD sit-ups

Metcon

Metcon (Time)

2 rounds

half mile run

20 burpee box jump overs 24/20
1000m Run

7/25/2017


Grand Trunk CrossFit, Grand Trunk CrossFit – CrossFit

Warm-up

run 200m

3 rounds

walking lunge pull arms OH

12 scap push-ups

10 strict DB presses

Mobility

couch stretch

banded front rack

Metcon

Metcon

Metcon (Time)

member of the month

Lin Lin

400m Run

50 sit-ups

40 slam balls

30 KBS 53/35

20 wall balls 20/14

10 burpees

400m Run

Metcon (Time)

5 rounds

20 DB walking lunges 50/35

10 HSPU

7/26/2017


Grand Trunk CrossFit – CrossFit

Warm-up

200m run

3 rounds

inch worm

15 wall squats

15 table tops

Mobility

stationary spiderman

scorpion stretch

Weightlifting

Front Squat (4×3)

12 minutes

using 90-95%

Weightlifting

Back Squat (heavy 5 rep)

10 minutes

Metcon

Metcon (AMRAP – Reps)

AMRAP 10

10 clean and jerks 135/93

3 rope climbs

30 DU

7/24/2017


Grand Trunk CrossFit – CrossFit

Warm-up

15 cal bike or row

3 rounds

30 pass throughs

15 OHS

spiderman walks

Mobility

box hip stretch

box shoulder stretch

Weightlifting

3 position Snatch (heavy 1 RM)

1.high hang- power position

2. above knee

3. mid shin- floor
15 minutes

no dip on the high hang snatch- just drop under the bar

Metcon

Metcon (AMRAP – Reps)

AMRAP 12

200m Run

15 T2B

10 OHS 115/83

7/22/2017


Grand Trunk CrossFit – Barbell Club

Warm-up

Weightlifting

clean+front squat+split jerk (5×1+1+1)

squat clean+front squat+split jerk complex
working @ 70%

Weightlifting

snatch deadlift+high hang snatch+snatch (2×1+1+1 3×1+1+1)

2×1+1+1 @60%

3×1+1+1 @65%

Weightlifting

Back Squat

1×6 @75%

1×1 @80%

1×6 @75%

1×1 @85%

Weightlifting

Glute-Ham Raises (5×8)

superset with GHD sit-up

GHD Situps (5×12)

7/20/2017


Grand Trunk CrossFit – CrossFit

Warm-up

15 Cal row

3 rounds

inch worms

12 strict barbell presses

spiderman walk into squat- pull hands OH

Mobility

banded hip on back

foam roll

Weightlifting

Deadlift (4×10 reps Every 2:30)

using 55-60%

UB reps if possible

Metcon

Metcon (Time)

400m Run

2 rounds DT 155/105

20 Cal Bike

2 rounds DT

400m Run
1 round DT =12 deadlifts, 9 hang power cleans, 6 push jerks

22 Min time cap

7/18/2017


Grand Trunk CrossFit – CrossFit

Warm-up

bike or row 15 cals

3 rounds

15 wall squats

30 hip glides

walking cradle

Mobility

wall hip stretch

banded front rack

Weightlifting

Front Squat (4-4-4-4-4)

5 sets of 4 using the same weight- across

80-85%

Metcon

Metcon (Time)

600m Run

50 thrusters 95/63

40 T2B

30 burpee box jumps 24/20