5/1/2018


Grand Trunk CrossFit – CrossFit

Warm-up

3 minute DU practice

dynamic…

Mobility

couch stretch

banded shoulder

Weightlifting

Deadlift (4×10)

every 2 minutes do 10 DL @ 55-60% (trying for UB deadlifts) and 15 hollow rocks

4 sets

Metcon

AGOQ Workout 4 (AMRAP – Reps)

AMRAP 5

6 HSPU

4 bar facing burpees

2 snatches 135/95
Rx+ 155/110

*what ever type of snatch you want

4/30/2018


Grand Trunk CrossFit – CrossFit

Warm-up

3 min bike

dynamic…

Mobility

foam roll

Weightlifting

Back Squat (3-3-3+)

use your working max from last week

1 RM=250 x .9=225

working max=225

80% x3

85% x3

90% x3+

last set go for at least 3+ reps

Metcon

Metcon (AMRAP – Reps)

AMRAP 20

20 push-ups

30 Cal Row

20 sit-ups
Rx+ 20lb vest

4/28/2018


Grand Trunk CrossFit – Barbell Club

Warm-up

Weightlifting

Tall Jerk (5×5)

bar at forehead and go into split

increase weight if it feels right

Weightlifting

Below the knee Snatch (5×3)

barbell starts just below the knee
every 2 minutes

3@60%

3@65%

3@70%

3@70%

3@65%

Weightlifting

Tempo Back squat (4×3)

5 sec down, 3 sec up, don’t bounce off the bottom

3@60%

3@65%

3@70%

3@75%

Accessory

Snatch high Pull (5×5)

pull bar up, and finish w/ elbows high and wide
increase weight if it feels good

Hollow Hold (5×1)

5×30 sec holds

4/27/2018


Grand Trunk CrossFit – CrossFit

Warm-up

3 minute row

2 rounds

5 BB back squats

5 BB good mornings

5 shoulder press

5 push press

5 deadlifts

Mobility

banded hamstring – off rig

Weightlifting

Shoulder Press (3×4)

increase weight from last time you did this 80%+

1 set every 90 seconds

Push Press (3×4)

increase weight from last time you did this 80%+

*every 90 sec

Metcon

Metcon (AMRAP – Reps)

AMRAP 4

10 box jumps 30/24

12 deadlifts 185/135

14 T2B

Rest 2 min

AMRAP 4

8 box jumps 30/24

10 deadlifts 225/155

12 T2B

Rest 2 min

AMRAP 4

6 box jumps 30/24

8 deadlifts 275/185

10 T2B

4/26/2018


Grand Trunk CrossFit – CrossFit

Warm-up

bike or row 3 minutes

dynamic…

Mobility

barbell quad smash

partner rig/ box shoulder

Weightlifting

Hang Snatch (build to a heavy 2 rep)

hang squat snatch

7 rounds

2 reps every 90 seconds building

Metcon

Metcon (AMRAP – Reps)

AMRAP 15

1 sand bag grass run 60/40

8 power snatches 105/75

10 bar over burpees

Five CrossFit Exercises You Can Do Outside


Spring is finally here! (We think.)

After months of being forced to work out in the cold and dark, the sun is staying in the sky a little longer and there is just a hint of warmer weather on the horizon. If you have stayed away from working out outside, we think now is the time to think about getting back to nature.

With that in mind, let’s discuss some CrossFit workouts that are ideal for spring. There is a misconception that CrossFit is done inside with heavy weights and tires that need flipping. Nothing could be further from the truth. We try to weave cardio into our workouts, and these five ideas will prove that.

Running

Yes, plain old running is a CrossFit staple. We often slip a 200m or 400m run into our WODs when the weather is nice, and we’ve found it to be a nice challenge for our athletes, especially when it comes right after a heavy leg movement.

Hill Runs

Take the running and kick it up a notch!

We have a few hills behind the box that are ideal for hill runs or bear runs. If you can find a couple of hills (they don’t have to be mountains) in your neighborhood, this is a great thing to do to break up the monotony of running.

Another way to make it more challenging is to add a medicine ball to the mix. We like to have our athletes carry a medicine ball to the wall and back. It really intensifies the cardio and makes the athletes work. This is something anyone can do if they have the tools, which is just a medicine ball and running shoes. Clothing is optional, we suppose.

Body Weight Lunges

Whenever possible, it’s a good idea to incorporate workouts that can be done using only the weight of your body. Lunges are a great example of this. Find a smooth surface and lunge your away back and forth a few times. This can be done practically anywhere and it will really work the glutes in your hips and butts.

For added intensity, find a plate and hold it above your head while you lunge. It doesn’t have to be heavy, but it should be heavy enough to make you work a little for that next lunge.

Double-unders

For the uninitiated, double-unders are like singles with a jump rope, except twice as awesome. They can take some getting used to, but the goal is to swing the jump rope under your feet twice while you jump in the air once. Since it only requires a jump rope, you can do them practically anywhere. But it’s more fun to jump rope outside, especially after a winter that felt like it would never end.

Sandbag Carries

Not many people have a spare sand bag lying around, so find something similar that you can pick up and carry on your shoulders. Then, take a cone or a stick – whatever you can find – and mark off spots you want to run to. Run to the spot and turn around and run back. Then repeat.

Do this enough times and you’ll get the blood flowing and work up a good sweat.

We’re so excited summer is right around the corner. Hopefully the weather inspires you to get out and try to become the best athlete you can be!

Interested in trying CrossFit? Sign up for a free, no-sweat intro today!

4/25/2018


Grand Trunk CrossFit – CrossFit

Warm-up

bike 3 minutes

dynamic…

Mobility

wall hip stretch

banded back pack stretch

Weightlifting

Metcon

Back Squat (5-5-5+)

what ever working max you were using last week, if you did 1-5 reps add 5 lbs to your working max, if you did 6+ reps add 10 lbs to your working max

1 RM=250 x .9=225

working max=225

75%

80%

85%

last set go for at least 5+ reps

Metcon (AMRAP – Reps)

AMRAP 8

16 push-up

16 KB goblet hold lunges 53/35

16 KBS 53/35

4/24/2018


Grand Trunk CrossFit – CrossFit

Warm-up

3 min row/ bike

dynamic…

Mobility

foam roll

Gymnastics

4 rounds

:30 paralette tuck w/ leg kicks

:30 hollow rocks

:30 seated straddle leg raise

Metcon

AGOQ Workout 3 (AMRAP – Rounds and Reps)

AMRAP 20

50 wall-ball shots

100 double-unders

50-ft. handstand walk

100 double-unders

50-cal. row

100 double-unders

50-ft. handstand walk

100 double-unders
200 single unders- 100 DU

30 second HS hold – HS walk

HS walk 5 feet=1 rep

50 feet=10 reps

see video for Rx HS walk:

www.youtube.com/watch?v=I5p2VVDupq8

4/23/2018


Grand Trunk CrossFit – CrossFit

Warm-up

4 min DU practice

dynamic…

Mobility

couch stretch

front rack stretch

Weightlifting

Front Squat (work up to heavy 5 rep)

5 working sets building

1 set every 90 seconds

Metcon

Metcon (Time)

4 rounds

1 grass run

5 power cleans 155/105

20 pullups
jumping pullups

4/20/2018


Grand Trunk CrossFit – CrossFit

Warm-up

3 minutes Row or ski

dynamic

20 pass throughs

20 OHS

Mobility

banded hip stretch

banded shoulder OH

Weightlifting

Overhead Squat (heavy 5 rep)

15 minutes to build to heavy 5

Metcon

Metcon (AMRAP – Reps)

AMRAP 7

3-6-9-12-15-18-21…

power snatch 95/65

T2B