9/1/17


Grand Trunk CrossFit – CrossFit

Warm-up

200m run

3 rounds

10 bb strict press

spiderman walk w/ rotation

kb stretch

Mobility

banded shoulder

banded hip

Weightlifting

Bench Press (4×10)

65-70%

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 15

grass run KB farmer carry 53/35

20 sit-ups

10 KB S2OH 53/35

8/30/2017


Grand Trunk CrossFit – CrossFit

Warm-up

200m Run

3 rounds

12 OHS

30 pass throughs

inch worms

Mobility

box shoulder stretch

box hip stretch

Weightlifting

Snatch Balance (heavy 3 rep)

10 minutes, get at least 4 sets in

Weightlifting

3 position Snatch (heavy 1 rep)

1.high hang- power position

2. above knee

3. mid shin- floor
14 minutes

Metcon

Metcon (AMRAP – Reps)

AMRAP 8

16 deadlifts 185/130

8 push-jerks

8/28/2017


Grand Trunk CrossFit – CrossFit

Warm-up

15 Cal Bike

3 rounds

spiderman walk

30 lateral leg swings

15 scap push-ups

Mobility

couch stretch

front rack stretch

Weightlifting

Power Clean (5 reps EMOTM 7)

working at 75%

UB reps

Metcon

Metcon (Time)

3 rounds

400m Run

20 box jumps

20 T2B

8/29/2017


Grand Trunk CrossFit – CrossFit

Warm-up

200m Run

3 rounds

15 wall Squats

walking lunges- pull arms OH

30 hip glides

Mobility

wall hip stretch

banded shoulder stretch

Weightlifting

Back Squat (3-3-3+)

using your working max from last week or 90% of your 1 RM

70%x 3

80%x 3

90%x 3+

Metcon

Metcon (Time)

1000m Row

then

3 rounds

10 thrusters 115/83

10 burpee pull-ups

8/25/2017


Grand Trunk CrossFit – CrossFit

Warm-up

200m Run

3 rounds

walking lunge w/ hands overhead

KB stretch

12 OH squat

Mobility

wall hip stretch

banded front rack

Weightlifting

Front Rack Lunge (heavy 6 rep)

walking lunge working up to heavy 6 rep

-at least 5 working sets

Metcon

Metcon (AMRAP – Reps)

AMRAP 12

16 barbell OH step ups 45/33

24 KBS 53/35

100m sled pull 100/70
barbell OH step ups – 20 inch box

8/26/17


Grand Trunk CrossFit – CrossFit

Warm-up

Metcon

Metcon (AMRAP – Reps)

With a Partner

AMRAP 8

20/15 Cal Row

20 Burpees

-Rest 2 Min-

AMRAP 12

7 Pull Ups

50 Wall Balls 20/14

100 DU (200 Singles)

-then right into-

5 MIN to Establish 3RM S2OH (from the floor)
RX+ 7 Bar Muscle Ups

30# WB

S2OH (3RM)

Shoulder to Overhead

8/24/2017


Grand Trunk CrossFit – CrossFit

Warm-up

300m Row

3 rounds

spiderman walk with rotation

30 lateral leg swings

15 table tops

Mobility

barbell quad smash

box shoulder

Weightlifting

3 position power clean (heavy 1 rep)

position 1: floor

position 2: above knee

position 3: hips
12 minutes

Metcon

Metcon (Time)

600m Run

20 T2B

1600m Bike

20 T2B

600m Run

8/23/2017


Grand Trunk CrossFit – CrossFit

Warm-up

200m Run

3 rounds

inch worms

hip glides

15 scap push-ups

Mobility

banded shoulder

banded couch stretch

Weightlifting

Bench Press (3×10)

12 minutes

using 55-60%

Metcon

“The Fonsy” (Time)

5 rounds

8 slam ball sit-ups 20/15

26 push-ups

1 grass run w/ slam ball

then…

200 air squats
wear a 20lb vest if you have one

8/21/2017


Grand Trunk CrossFit – CrossFit

Warm-up

Run 200m

3 rounds

30 pass throughs

10 OH squats barbell

spiderman walks

Mobility

banded shoulder

couch stretch

Weightlifting

Snatch (heavy 3 rep)

14 minutes

can be 3 quick singles

Metcon

Metcon (AMRAP – Reps)

AMRAP 12

12 power snatches 95/63

36 wall balls 20/14

72 DU
144 single unders

or 1 minute DU practice

8/19/2017


Grand Trunk CrossFit – Barbell Club

Warm-up

Weightlifting

Snatch (5×2)

75%

Weightlifting

clean deadlift+high hang clean+clean (5×1+1+1)

70% of clean

Weightlifting

Front Squat (1×1)

1×3 @75%

1×1 @80%

1×3 @75%

1×1 @85%

Weightlifting

Muscle Snatch (5×3)

work on extending vertically

Superset with weighted situp

Weighted Sit-ups (5×10)

heavy as possible