10/20/2017


Grand Trunk CrossFit – CrossFit

Warm-up

2 minute row or bike

3 rounds

10 kips on rig

10 push-ups

30 lateral leg swings

Mobility

banded couch stretch

banded shoulder- whatever you need

Metcon

Metcon (AMRAP – Reps)

3 rounds

1min ME ring MU/ mu progressions/ C2B

1 min ME bench press @70-75%

1 min ME pistols

Metcon

Metcon (AMRAP – Reps)

AMRAP 16

32 cal Row

8 DB turkish get-ups 50/35

32 sit-ups

8 DB turkish get-ups

32 box jump overs 24/20
turkish get-ups are 4/arm

10/19/2017


Grand Trunk CrossFit – CrossFit

Warm-up

300m row

3 rounds

inch worms

russian walks

12 scap pushups

Mobility

quad smash

Weightlifting

Deadlift (EMOTM 7)

3 deadlifts @ 60-70% + 6 bar over burpees

Metcon

Metcon (AMRAP – Reps)

AMRAP 3

15 SDLHP 115/83

12 DB thrusters 35/20

rest 1 minute

AMRAP 3

12 SDLHP 115/83

9 DB thrusters

rest 1 min

AMRAP 3

9 SDLHP

6 DB thrusters

10/18/2017


Grand Trunk CrossFit – CrossFit

Warm-up

DU practice 3 minutes

3 rounds

30 pass throughs

10 OHS

10 V-ups

Mobility

box hip

box shoulder

Weightlifting

Snatch (8 rounds 90seconds each round)

2 reps starting at 65% working to 85-90%

Metcon

Metcon (Time)

5 rounds

grass run

12 power snatches 75/53

10 T2B

10/17/2017


Grand Trunk CrossFit – CrossFit

Warm-up

300m row

3 rounds

15 table tops

15 barbell good mornings

15 kb goblet squats

Mobility

wall hip stretch

banded front rack

Weightlifting

Clean and Jerk (2 reps EMOTM 10)

working on the squat clean and split jerk

start @ your 65% and build to your 85-90% depending on how you’re feeling

Metcon

Metcon (AMRAP – Reps)

AMRAP 8

4 squats cleans 155/113

8 pull-ups

12 KBS 53/35

10/10/2017


Grand Trunk CrossFit – CrossFit

Metcon

Adrian (Time)

7 Rounds For Time of:

3 Forward Rolls

5 Wall Climbs

7 Toes-To-Bar

9 Box Jumps, 30″
In honor of U.S. Army Sergeant First Class Adrian Elizalde, 30, of North Bend, OR, died on August 23, 2007
To learn more about Adrian click here

10/9/2017


Grand Trunk CrossFit – CrossFit

Warm-up

2 min DU practice

3 rounds

walking cradle

10 DB strict press

30 lateral leg swings

Mobility

wall hip

OH shoulder stretch

Weightlifting

Shoulder Press (build to a heavy 3 rep)

10 minutes

this is a strict press

Weightlifting

Push Jerk (build to heavy 3 rep)

10 minutes

Metcon

Metcon (AMRAP – Reps)

In 12 minutes complete

1500m Row

100 DU

ME burpee box jump overs 24/20 (in remaining time)
score is total burpee box jump overs

2 minutes of DU practice

10/7/2017


Grand Trunk CrossFit – CrossFit

Warm-up

dynamic…

Metcon

Metcon (AMRAP – Reps)

AMRAP 25

Run

50 pull-ups

40 deadlifts 185/133

30 back squats

20 box jumps 30/24

10 power cleans

10/7/17


Grand Trunk CrossFit – Barbell Club

Warm-up

Weightlifting

front squat + jerk (3×2+1)

from the rack perform a front squat then set and split jerk
% of jerk

2×2+1 @ 80%

3×2+1@85%

Weightlifting

snatch pull+ snatch (3×1+1)

% of snatch

2×1+1 @70%

3×1+1 @75%

Weightlifting

Weightlifting

10/6/2017


Grand Trunk CrossFit – CrossFit

Warm-up

3 min DU practice

3 rounds

spiderman walk with rotation

30 hip glides

12 push-ups

Mobility

banded couch stretch

banded shoulder

Weightlifting

Bench Press (ME)

choose 3 different weights building up, do ME on each of the sets

heaviest weights are 225/103

Metcon

Metcon (Time)

4 rounds

12 renegade rows 50/35

24 sit-ups

grass run farmer carry 50/35
if you don’t want to run in the dark AM classes you can sub farmer carry for 1000m on Bike

10/5/2017


Grand Trunk CrossFit – CrossFit

Warm-up

300m row

3 rounds

walking lunge pull arms OH

10 kips on the rig

15 wall squats

Mobility

foam roll

Weightlifting

Back Squat (5-3-1+)

12 minutes

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

5×75%

3×85%

1+x95%

Gymnastics

3 rounds -90 seconds each movement

ring MU

HS walk/ holds

pistols

Metcon

Metcon (Time)

60 walking lunges

30 thrusters 105/73
no wt on lunges