9/30/17


Grand Trunk CrossFit – Barbell Club

Warm-up

Weightlifting

Snatch (3×2)

can be singles

2×2 @75%

3×2 @80%

Weightlifting

clean deadlift+high hang clean+clean (3×1+1+1)

2×1+1+1 @70%

3×1+1+1 @75%

Weightlifting

Front Squat (1×1)

1×3 @78%

1×1 @83%

1×3 @78%

1×1 @88%

Accessory

halting clean deadlift + Finish (3×3)

pull halting clean deadlift to upper thigh and finish in the high hang position
% of snatch

2×3 @ 100%

3×3 @ 105%

superset w/ GHD sit-up

GHD Situps (5×12)

9/29/2017


Grand Trunk CrossFit – CrossFit

Warm-up

3 minutes bike, row or DU

3 rounds

spiderman walk with rotation

walking cradle

kb stretch

Mobility

foam roll whatever you need

Weightlifting

Bench Press (5×8)

every 2 minutes for 5 sets do 8 reps. 55-60%

Metcon

Ghost (3 Rounds for reps)

6 rounds of:

1 minute of rowing

1 minute of burpees

1 minute of double-unders

1 minute rest

*Try for as many reps as possible of EACH exercise, not just total score. Post separate totals of calories rowed, burpee reps and double-under reps completed to comments.
DU bounding

9/28/2017


Grand Trunk CrossFit – CrossFit

Warm-up

15 cal bike

3 rounds

crab walk

barbell good morning

OHS

Mobility

box hip stretch

box shoulder

Weightlifting

Snatch (every 90 seconds for 10 sets do 3 reps)

Squat snatch

3 reps

rounds

1-3 @65%

4-6 @70%

7-10 @80%

Metcon

Metcon (AMRAP – Reps)

AMRAP 10

10 deadlifts using 55% of 1RM

10 Strict HSPU
Rx+70% DL

45lb strict deficit HSPU

9/26/2017


Grand Trunk CrossFit – CrossFit

Warm-up

400m row

3 rounds

15 table tops

10 kips on rig

inch worms

Mobility

wall hip stretch

banded front rack – band near waist

Weightlifting

Back Squat (3-3-3+)

using your current working max based on what you did last week or 90% of your 1 RM

70%x3

80%x3

90%x3+

Weightlifting

Clean (2 reps EMOTM 8)

2 squat cleans EMOTM 8, start at 50-60% climbing, can be 2 quick singles

Metcon

CrossFit Games Open 13.4 (AMRAP – Reps)

Complete AMRAP in 7 minutes of:

3 Clean and Jerk #135/95

3 Toes-To-Bar

6 Clean and Jerk

6 Toes-To-Bar

9 Clean and Jerk

9 Toes-To-Bar

12 Clean and Jerk

12 Toes-To-Bar

15 Clean and Jerk

15 Toes-To-Bar

18 Clean and Jerk

18 Toes-To-Bar

21 Clean and Jerk

21 Toes-To-Bar

*If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.
this is a power clean and a push jerk

8/23/17


Grand Trunk CrossFit – CrossFit

Warm-up

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 22

working in teams of 2

22 deadlifts 185/133

22 DB S2OH 50/35

22 burpee pull-ups

9/22/2017


Grand Trunk CrossFit – CrossFit

Warm-up

3 rounds

30 sec each

deep squats

mountain climbers

pass throughs

Mobility

wall hip stretch

rig/box stretch

Weightlifting

Back Squat (5-5-5+)

use 90% of your max to get your working max, if you were here last week add 5lb to your working max if you did 1-5reps, add 10lbs if you did 6 or more reps

Metcon

Metcon (Time)

3 rope climbs

50 thrusters 75/53

50 push-ups

3 rope climbs

50 OHS 75/53

50 sit-ups

3 rope climbs
22min time cap, for every rep over add seconds on your time

1 rope climb -15 ring rows

9/21/2017


Grand Trunk CrossFit – CrossFit

Metcon

Metcon

Metcon (Time)

5 rope climbs

50 thrusters 75/53

50 push-ups

5 rope climbs

50 OHS 75/53

50 sit-ups

5 rope climbs

9/20/2017


Grand Trunk CrossFit – CrossFit

Warm-up

2minute DU practice or DU bounding

3 rounds

walking lunge pull arms OH

walking cradle stretch

15 scap push-ups

Mobility

quad smash

banded back pack

Conditioning

4 rounds

90 sec each

Bar MU

HS walks/kick ups to wall

ring dips/ strict if possible

Metcon

Metcon (AMRAP – Reps)

AMARP 10

18 Cal Bike

12 HSPU

36 DU
1 min DU practice, or DU bounding

– box HSPU in pike position

9/19/2017


Grand Trunk CrossFit – CrossFit

Warm-up

15 cal bike or row

3 rounds

30 pass throughs

10 barbell OHS

kb stretch

Mobility

box hip stretch

box shoulder

Weightlifting

Snatch (heavy 2 rep)

burgener warm-up together

14 minutes

build to heavy 2 rep squat snatch, can be 2 quick singles

Metcon

power snatch burpee test (Time)

10 rounds

10 power snatches 75/53

5 bar facing burpees
redo in 5 weeks

9/18/2017


Grand Trunk CrossFit – CrossFit

Warm-up

300m row

3 rounds

spiderman walk

walking cradle

12 wall squats

Mobility

couch stretch

banded front rack

Weightlifting

Clean and Jerk (heavy 3 rep)

squat clean w/ split jerk

7 rounds

every 90 seconds do 3 reps, start at 55-60% can be 3 quick singles

Metcon

Metcon (AMRAP – Reps)

EMOTM 20

odds: 20 wall balls 20/14

evens: 15 T2B
Rx+ 30/20