1/1/2018


Grand Trunk CrossFit – CrossFit

Warm-up

5 shuttles

dynamic…

Mobility

couch stretch

banded shoulder

Gymnastics

3 rounds

35 sec hollow rocks

25 sec rest

35 sec alligator rolls

25 sec rest

35 sec hollow hold w/ tuck

25 sec rest

Metcon

Georgie (AMRAP – Rounds and Reps)

AMRAP 21

7 burpees

11 push-ups

22 KBS 53/35

*Buy in: 65 sit-ups
score is total rounds and reps completed

buy in is done only once

12/30/2017


Grand Trunk CrossFit – Barbell Club

Warm-up

Burgener Warm-up (No Measure)

BURGENER WARM-UP:

1. Down and “Finish”

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2″, 4″, 6″

5. Snatch Drops

SKILL TRANSFER EXERCISES:

1. Snatch Push Press

2. Overhead Squat

3. Heaving Snatch Balance

4. Snatch Balance without a dip

5. Snatch Balance with a dip

Weightlifting

Snatch (1×1)

6-8min to get to 80%

EMOTM

80% x1

85% x1

90% x1

85% x1

Weightlifting

Clean and Jerk (1×1)

EMOTM

80% x1

85% x1

90% x1

85% x1

Weightlifting

Pause Back Squat (2×2)

1×2 @80%

2×2 @85%

2 second pause

Weightlifting

Glute-Ham Raises (5×8)

superset w/ GH situp

GHD Situps (5×12)

12/29/2017


Grand Trunk CrossFit – CrossFit

Warm-up

5 min DU practice (w/ in the 5 minutes work in 3×10 of back ext on the GHD)

www.youtube.com/watch?v=D_FUg2wHhk8

dynamic…

Mobility

quad smash

Conditioning

3 rounds

1 Min: HS walks/ holds

1 Min: ring MU practice

1 Min: pistols

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 16

24 box jumps 24/20

16 C2B pullups

12 DB snatches 50/35
alternating DB snatches 6/arm

12/28/2017


Grand Trunk CrossFit – CrossFit

Warm-up

3 min ski erg/ bike

dynamic…

Mobility

wall hip stretch- do 20 wall balls between sides- any weight

30 pass throughs

Weightlifting

Tempo Back squat (Every 2 minutes 3 reps)

5 rounds working @ 70-75%

4 second descend,

2 second pause at bottom, and 1 second up. If 70-75% is to heavy do a weight that you can do

Metcon

Metcon (Time)

3 rounds

10 squat snatches 105/73

20 burpees
do not Rx unless you can do 10 squat snatch reps in 1 minute of that weight

The Benefits of Starting CrossFit


One of the knocks against CrossFit is that it’s not cheap.

While it is certainly more expensive than some of the gyms that advertise you can join for a mere one dollar a day, we are firm believers in the mantra that you get what you pay for.

And with CrossFit, you get way more than just a workout.

When we started Grand Trunk CrossFit a little more than two years ago, we did so because we wanted an opportunity to open a workout facility where those who were already fit would, ahem, fit right in, while those who were just starting out had a place where they could start.

But back to the pricing.

We know any decision that involves money is one that needs to be made with the utmost care, so we want to show you how investing your money in CrossFit, whether at Grand Trunk or not, can be one of the best investments you make.

Here are a few of the benefits you’ll reap if you start CrossFit:

Accountability

Every time you show up for a class, the coaches and your fellow athletes are going to encourage you to do your best, whether that’s vocal encouragement or another athlete holding down your feet so you can finish those sit-ups.

Everyone wants everybody else to succeed, and there’s something infectious about a group of your peers pushing you to do what you thought was impossible.

That’s accountability.

Trained Coaches

Every single one of our coaches is certified. That means they’ve gone through rigorous training and are skilled in the movements that make up CrossFit.

This also means you’re not going to be stuck on an island.

As your body learns how to do movements that seem foreign, our coaches are there to ensure you are doing the movement the right way with the right form.

Increasing weight comes later.

If you’re not moving the right way, you risk seriously injuring yourself, so we take that part of fitness seriously.

Sense of Community

Not only do we work out together, but we also play together.

When we’re not doing WODs, some folks have been known to frequent the local establishments in and around New Hudson, and we throw Halloween and Christmas parties at the box to celebrate our members and their families.

We opened Grand Trunk with the goal of turning it into a community, and we think we’re on our way to accomplishing that goal.

It’s Spicy

Every workout is different and every workout is difficult.

One day it might be 100 thrusters, followed by sled pulls the next.

You’re not going to get bored, and you certainly won’t lose interest in what we’re doing here.

Part of the allure of this particular type of workout is that it challenges you and works parts of your body you never knew existed.

You might walk outside short of breath after a heavy workout, but you’ll know you got your money’s worth.

If you’re interested in learning more about our pricing, check out our website.

If you’d like to schedule a free, no-sweat intro, sign up today!

12/27/2017


Grand Trunk CrossFit – CrossFit

Warm-up

2 min bike

dynamic…

Mobility

foam roll w/ plate

Weightlifting

Bulgarian split squat (heavy 5 rep)

12 minutes

front rack hold

Metcon

Metcon (Time)

5 rounds

25 Cal Row

25 sit-ups
TC 22 minutes

possible scale for the row is ski erg

12/26/2017


Grand Trunk CrossFit – CrossFit

Warm-up

3 min Row

Dynamic…

Mobility

couch stretch

banded shoulder- your choice

Gymnastics

3 Rounds

0:30 Max Effort Hollow + Alternating Leg Lowers

0:30 Rest

0:30 Max Effort Alligator Roll + Tuck-Up

0:30 Rest

0:30 Max Effort Alternating Leg V-Ups

Conditioning

AMRAP 7

10 Cal Bike

8 BB hang clusters 75/53

3/ arm DB turkish get-up 35/20

8 BB push jerks 75/53

Weightlifting

thruster+ push press+ push jerk+ split jerk (1-1-1-1-1-1-1)

A thruster followed by a push press followed by a push jerk followed by a split jerk without dropping the bar is one rep.
7 sets building, your score is your last attempt, you can start with a squat clean

2-3 min between sets increasing rest as you get closer to your max

12 Days of Christmas


Grand Trunk CrossFit – CrossFit

12 Days of Christmas (Time)

12 DAYS OF CHRISTMAS

1 Bar Muscle Up

2 clean and jerks 185/133

3 HSPU

4 hang power snatches 95/63

5 wall balls 20/14

6 burpees

7 pull-ups

8 OH plate lunges 45/25

9 T2B

10 KBS 53/35

11 box jumps 24/20

12 OHS 95/63

12/22/2017


Grand Trunk CrossFit – CrossFit

Warm-up

3 minutes DU

dynamic…

Mobility

box hip stretch

box shoulder

Gymnastics

3 rounds

20 hollow rocks

10 alligator rolls

5 V-ups from hollow hold

1 minute rest

Weightlifting

Deadlift (4×10)

3min to get to 60%

10 reps Every 2 minutes working @ 60-65%

*try to do 5lb more than last time

Metcon

Metcon (Time)

3 rounds

36 wall balls 20/14

6 sand bag over shoulder toss 70/50

12 T2B

12/21/2017


Grand Trunk CrossFit – CrossFit

Warm-up

10 shuttles

dynamic…

Mobility

barbell trap smash

https://www.youtube.com/watch?v=sN1dHaCbL2Y

USAW barbell squat stretch

Weightlifting

Bench Press (6 x 4)

4 minutes to work to 80%

every 2 minutes do 4 reps at 80-85%

Metcon

Metcon (AMRAP – Reps)

3 rounds

1 min: ME Cal Bike

1 min: ME DB push jerks 35/20

1 min: ME pull-ups

1 min: ME DB hang squat clean

1 min rest