8/29/2019


Grand Trunk CrossFit – CrossFit

Warm-up

3 rounds

:30 lunges

:30 HS hold

:30 sit-ups

Mobility

barbell smash quads and traps

Metcon

Metcon (AMRAP – Reps)

On the 2:00 x 5 Sets:

50′ Single Dumbbell Overhead Walking Lunge (50/35)

Max Strict HSPU in Time Remaining
-Rounds begin on the 0:00, 2:00, 4:00, 6:00, and 8:00

-DB weight should be something that allows you to complete the 50′ in 1 minute or less

-With the remaining time in each window, complete as many strict HSPU as possible

-recommend balancing things out by going 25′ on the right and 25′ on the left

Strict HSPU SUBS:

-kipping HSPU

-seated DB strict press

Metcon

Metcon (No Measure)

4 rounds

1:00 Run or Bike

1:00 kipping C2B pull-ups

1:00 DU or DU practice

1:00 pistols
no measure, just keep moving and work on some weaknesses

SUBS:

Kipping C2B pull-ups

-pullups

-banded pullups

ring row

pistols- work with a bench, curtsy

8/30/2019


Grand Trunk CrossFit – CrossFit

Warm-up

4 rounds

:30 KBS

:30 BB front squat

:30 air runner

:30 strict T2B

Mobility

laying front rack stretch https://www.youtube.com/watch?v=S9U0JGGNx9Y&feature=youtu.be

couch stretch

Weightlifting

Power clean+hang squat clean+squat clean

power clean and squat clean come from the ground, while the hang squat clean starts above the knee
Every 1:30 x 7 Sets:

build to a heavy complex

Metcon

Metcon (Time)

3 Rounds:

400 Meter Run

7 Power Cleans 115/85

7 Hang Squat Cleans

7 Squat Cleans
Rx+ 135/95

400m Run outside near power lines or can be 325m on air runner

choose a weight that you could cycle for 20+ cleans UB when fresh

-Single power cleans or small sets can set you up nicely for the harder 14 reps that follow

8/28/2019


Grand Trunk CrossFit – CrossFit

Warm-up

4 rounds

:20 slow DB front squat

:20 DB shoulder press

:20 WB cleans

:20 tempo pushups 3/1/2

Mobility

pigeon :60/each side

couch :90/each side

banded shoulder straight arm :90/arm

Weightlifting

front squat/back squat

7/13 squat cycle
Alternating On the Minute x 10 (5 Rounds):

3 Front Squat (0-1:00)

6 Back Squats (1:00-2:00)…

Barbell: if this is your first time use 60-65%, if you did this last week and had success do 5-10lbs more

Metcon

Metcon (Time)

30-20-10:

Dumbbell Power Snatches (50/35)

Wallballs (20/14)

Directly Into…

10-20-30:

DB Facing Burpees

Calorie Row
-complete all reps on the alternating DB power snatches and WB before moving on to the DB facing burpees and calories on the rower

-no rest between the first part and the second part

-great way to look at this rep scheme is to notice there are as many total reps in the 20-10 as there are in the round of 30

-think about going 15-15 or 20-10 to start things out

8/27/2019


Grand Trunk CrossFit – CrossFit

Warm-up

3 Rounds:

20 Second Superman Hold https://www.youtube.com/watch?v=F0bQ8PiGa80&feature=youtu.be

100 Meter Run to dumpster or air runner

10 AbMat Sit-ups

10 Ring Rows

5 Walkouts https://www.youtube.com/watch?v=92eVXZWgA8g&feature=youtu.be

Gymnastics

Metcon

Metcon (No Measure)

4 Rounds:

:90 sec Row + 3-5 Unbroken Ring Muscle-ups
not scored, get the practice of working through the rower then getting on the rings for MU, or getting on the rig for pull-ups

RIng MU substitutes:

3-5 Bar MU

4-7 C2B pull-ups (kipping)

4-7 pull-ups (kipping)

4-7 banded pull-ups (kipping)

10 MTC

Metcon (Time)

On the 5:00 x 5 Rounds:

400 Meter Run

12/9 Calorie Assault Bike

15 Toes to Bar
-The goal with this interval work is to train large sets of T2B with an elevated HR.

-Rounds begin on the 0:00, 5:00, 10:00, 15:00, and 20:00

-Your score today is the slowest of the 5 rounds

-Choose variations and distances that allow you to complete the work in less than 4 minutes, giving you at least 1 minute to rest

SUBSTITUTIONS:

400m Run or 400m Row or 325m Air Runner

T2B

Reduce Reps

Feet as High as Possible

Knees to Elbow

Knees to Chest

8/26/2019


Grand Trunk CrossFit – CrossFit

Warm-up

3 rounds

20 Second Handstand Hold

15 PVC Pass Throughs

10 PVC Overhead Squats

5 PVC Sotts Press

then…

with barbell https://www.youtube.com/watch?v=mIjiebAcBJc&feature=youtu.be

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Mobility

:90/ side pigeon stretch

Weightlifting

Sotts Press ( build to heavy 3 rep)

https://www.youtube.com/watch?v=B5DDi9nmJOg&feature=youtu.be

snatch grip
5 minutes

Weightlifting

Snatch Balance (build to a heavy 3 rep)

5 minutes to find a heavy 3 rep

https://www.youtube.com/watch?v=XuFaD1sAVGI

Weightlifting

Snatch (5×5)

5 minutes total

5 Touch and Go reps every minute, (we are holding on to that barbell)

a good number is about 60% of your 1 RM, or do slightly more than you did last week

Metcon

Metcon (Time)

21-18-15-12-9:

Kettlebell Swings (53/35)

Thrusters (75/55)
-looking for KB and BB weights that you could complete 30+ reps unbroken when fresh

-With a higher number of reps, all finishing overhead, it will be helpful to have a break-up strategy

-start smart on the 2 big sets and finish strong on the 3 smaller sets

8/24/2019


Grand Trunk CrossFit – CrossFit

Warm-up

foam roll/smash –

6 minutes

dynamic

Metcon

Metcon (Time)

Teams of 3

3 Rounds:

400 Meter Team Run

80/60 Calorie Assault Bike

Directly Into…

21 Clean and Jerks (95/65)

21 Clean and Jerks (115/85)

21 Clean and Jerks (135/95)

21 Clean and Jerks (155/105)

21 Clean and Jerks (185/125)
30MTC

-complete the 3 round buy-in of running and biking before you move to the barbell

– teammates will run together for the 400 meters, but will split calories and clean and jerks as they see fit

if you’re modifying the weight

First 2 Bars: Light

Middle 2 Bars: Moderate-Heavy

Last Bar: Heavy

8/24/19


Grand Trunk CrossFit – Barbell Club

Warm-up

Weightlifting

Snatch

1×3@65%

1×2@70%

1×2@75%

1×1@80%

1×1@85%

2×1@88%

Weightlifting

Clean deadlift+clean

1×2@65%

1×2@70%

1×2@75%

1×2@80%

2×3@85%

Accessory

PLANK HOLD

4x:40

8/23/2019


Grand Trunk CrossFit – CrossFit

Warm-up

30 pass throughs

3 rounds

:30 mountain climbers

:30 BB slow OHS

:30 BB snatch grip behind the neck push press

go over workout

burgener warmup

Metcon

Metcon (AMRAP – Reps)

AMRAP 9

3 Hang Power Snatches (75, 55lb)

3 Overhead Squats (75, 55lb)

30 DU

Add 3 reps to each of the barbell movements (3/3/30, 6/6/30, 9/9/30, 12/12/30… etc..) at the conclusion of each round.
Wodapalooza workout 1

watch the shoulders on this one, it’s a light weight but it adds up.

60 single under sub

Metcon

Metcon (AMRAP – Reps)

Alternating On the Minute x 10 (5 Rounds):

Minute 1: 50′ Sled Pull (heavy but still run)

Minute 2: 30 Seconds Max Calorie Row
staying inside for the sled pull for 50 foot sprint,

Score is total Cal Row

8/21/2019


Grand Trunk CrossFit – CrossFit

Warm-up

3 rounds

:30 banded good morning

:30 WB cleans

:30 WB push press https://www.youtube.com/watch?v=ei1vY3VVWXQ

Mobility

foam roll, quad smash

Metcon (AMRAP – Rounds and Reps)

AMRAP 5: (on the 0:00)

Buy-In: 50 Wall Balls (20/14)

AMRAP in Time Remaining:

12 Deadlifts (185/135)

12 Barbell Facing Burpees

Rest 5 Minutes Before Part 2

AMRAP 5: (on the 10:00)

Buy-In: 35 Wall Balls (20/14)

AMRAP in Time Remaining:

9 Deadlifts (225/155)

9 Barbell Facing Burpees

Rest 5 Minutes before Part 3

AMRAP 5: (on the 20:00)

Buy-In: 20 Wall Balls (20/14)

AMRAP in Time Remaining:

6 Deadlifts (275/185)

6 Barbell Facing Burpees
-Each interval begins with a buy-in of WB that only happen once

-With the time remaining, complete as many rounds and reps of deadlifts and bar facing burpees

-Choose weights on the DL that you can complete UB for the 1st set of each round, and within 2 sets from there on out

-The score for each section is total rounds and reps of DL and bar facing burpees

-large sets of WB’s and DL today

– keep moving for as long as possible because of the large rest built in

Metcon

Accessory

TABATA

8 rounds :20 work :10 rest

push-up plank hold

8/22/2019


Grand Trunk CrossFit – CrossFit

Warm-up

4 rounds

:20 DB front squat

:20 DB floor press

:20 lateral leg swings

Mobility

banded couch stretch :90/side

Weightlifting

Shoulder Press (5-5-5-5-5)

stay strict…

5 sets of 5 climbing to a heavy 5 rep

a set every 1:15

then go directly into 5×5 close grip bench

Weightlifting

Close grip Bench Press (5-5-5-5-5)

5 sets of 5 climbing to a heavy 5 rep

a set every 1:15

Metcon

Metcon (No Measure)

AMRAP 20

1K Bike

10 C2B strict pullups

20 push-ups

400m Run

10 C2B strict pullups

20 push-ups

1K Row
-this is no measure today, just make sure you’re moving through this one,

-reduce the distance of the bike and rower if you’re spending too much time on them…

*If you’re doing strict Chest to Bar, only count them if your chest is making contact with the bar

Strict C2B substitutes:

strict pullups, not kipping

banded strict pullups,

ring rows

400m Run

done on either the air runner or outside near the power lines