Happy Halloween!


Grand Trunk CrossFit – CrossFit

Warm-up

300 M Row

3 Rounds

12 BB Strict Press

Inch Worms

20 Lateral Leg Swings

Mobility

Banded Hamstring on back

Shoulder-Banded Straight Arm

Weightlifting

Shoulder Press (5X5 )

Working at 80% across

12 MInutes

Push Press (3 Rep)

Work up to a heavy 3 rep

10 minutes

Metcon

Metcon (Time)

4 Rounds

15 Cal Bike

25 Slam Balls 20/15#

35 Wall Balls 20/14#

Member of the month


Grand Trunk CrossFit – CrossFit

Warm-up

300m row

3 rounds

12 wall squats

Spider-Man walks

Kb stretch

Mobility

Couch stretch

Banded front rack

Weightlifting

Front Squat (6×2)

Working @ 90%

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 12

5 pull-ups

11 back squats 185/133

19 KBS 53/35

37 DU
Back squats from the floor

74 single unders

10/28/2107


Grand Trunk CrossFit – Barbell Club

Warm-up

Weightlifting

snatch deadlift + snatch (5×2+1)

75% 0f snatch

Weightlifting

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

work to heavy for the complex in 5 sets

Weightlifting

Overhead Squat (5×2)

85% of snatch

Accessory

Snatch push press (5×5)

snatch grip with barbell on back, dip with knee slightly pointed out and finish the push press
75% of snatch

superset with glute ham raise

Glute-Ham Raises (5×8)

10/27/2017


Grand Trunk CrossFit – CrossFit

Warm-up

2minutes row or bike

3 rounds

russian walk

inch worm

10 kips

Mobility

wall hip stretch

banded shoulder- what ever you need

Weightlifting

Press Triplet (1 RM)

`1 push press + 1 push jerk + 1 split jerk
12 minutes

Weightlifting

Bent Over Row (5×4)

10-12 minutes

work to heavy 4 rep then do 5 sets at that wt

try to get your back close to parallel to floor

Metcon

Metcon (Time)

3 rounds

36 DU

18 pull-ups

12 box step ups 95/63
1 min DU practice

20in box

10/26/17


Grand Trunk CrossFit – CrossFit

Warm-up

10 shuttles

3 rounds

Kb stretch

15 table tops

30 lateral leg swings

Mobility

Barbell quad smash

Foam roll

Weightlifting

Close grip Bench Press (1×5)

work up to a heavy 5 rep
Get a least 6 working sets of 5 reps

Metcon

Metcon (AMRAP – Reps)

AMRAP 12

20 DB snatches 50/35

20 burpee box jump overs 24/20
Alternating db snatch

Hands can not touch box

10/25/2017


Grand Trunk CrossFit – CrossFit

Warm-up

row or bike 3 minutes

3 rounds

12 wall squats

spiderman walk with rotation

straight leg hamstring stretch

Mobility

banded couch stretch

banded front rack

Weightlifting

Back Squat (heavy 4 rep)

12 minutes

Weightlifting

Front Squat (heavy 4 rep)

10 minutes

Metcon

Metcon (Time)

50 pistols

25 power cleans 135/93

10/24/2017


Grand Trunk CrossFit – CrossFit

Warm-up

300m Row

3 rounds

30 pass throughs

15 OHS

KB stretch

Mobility

box shoulder

box hip stretch

Weightlifting

Power Snatch (2 reps EMOTM 10)

2 reps EMOTM working up to your 85%

Metcon

power snatch burpee test (Time)

10 rounds

10 power snatches 75/53

5 bar facing burpees

10/23/2017


Grand Trunk CrossFit – CrossFit

Warm-up

2 minute DU practice

3 rounds

spiderman walk

12 DB strict press

30 hip glides

Mobility

couch stretch

banded OH shoulder

Weightlifting

Shoulder Press (work to a heavy 5 rep)

strict press

10 minutes

Weightlifting

Push Press (4×5)

5 reps every 90 seconds

working @ 75-80% across

Metcon

Metcon (AMRAP – Reps)

AMRAP 15

18 cal Row

15/12 cal Bike

3 rounds C2B Cindy
1 round Cindy=5 pullups, 10 pushups, 15 air squats

10/21/17


Grand Trunk CrossFit – CrossFit

Warm-up

Metcon

Metcon (AMRAP – Reps)

AMRAP 25

with a partner

sand bag grass run

70/50

25 bag facing burpees

50 wall balls 20/14

25 HSPU

10/21/2017


Grand Trunk CrossFit – Barbell Club

Warm-up

Weightlifting

clean+front squat+split jerk (work to heavy 1+1+1)

squat clean+front squat+split jerk complex
1+1+1 x 5 sets

Weightlifting

snatch deadlift+high hang snatch+snatch (1+1+1 x5)

using 70% of snatch

Weightlifting

Back Squat (1×1)

1×6 @ 80%

1×1 @ 85%

1×6 @80%

1×1 @90%

Accessory

Halting clean deadlift (5×3)

@75% x 3 Halting clean Deadlift (knee) + Finish + floating clean deadlift
using 103% of the clean

-pause 1 sec above knee

-superset with GHD sit-up

GHD Situps (5×12)