Grand Trunk CrossFit – CrossFit
Warm-up
4 minute row
3 rounds
10 wall ball cleans
15 DU
10 pushups
Mobility
banded hamstring (from rig)
banded calf
Weightlifting
Push Jerk (7×3)
clean from the floor
work up to a heavy 3 rep, but make sure its a weight you can do 6 more sets of 3 EMOTM
Metcon
Metcon (Time)
25 deadlifts 225/155
80-60-40-20 DU
40-30-20-10 situps
25 deadlifts
Pace that 1st set of DL relative to our double-under capacity. If we push too hard here, and struggle on the jump rope (the only set of 80), all time that we gained can be quickly erased. Knowing that we can regulate our breathing on the abmat sit-ups, we can push our pace early on, but we just can’t cause excess sets of DU…That’s where time disappears