Grand Trunk CrossFit – CrossFit
Warm-up
4 minutes cardio
3 rounds
:30 cossack squats https://www.youtube.com/watch?v=Bvodm1BivOo&feature=youtu.be
:30 wallball
:30 BB muscle snatch
:30 slow BB OHS 3/2/2
Mobility
banded shoulder (straight arm) :90 each
couch stretch 2:00 each
Weightlifting
3 position Snatch (heavy 1 rep)
1.high hang- power position
2. above knee
3. mid shin- floor
15 minutes
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 12
3 Cal Row
3 KBS 53/35
3 Wallballs 20/14
6 Cal Row
6 KBS
6 Wallballs
9 Cal Row
9 KBS
9 Wallballs
12’s, 15’s, 18’s…
and so on….
scoring wise, if we finish the round of 15’s and get 5 reps on top, enter a score of “15+5”. That is not “truly” 15 rounds completed, but it is easier to see on wodify.
Ascending ladders are tricky rep schemes.
They lure us into a higher intensity start, with the smaller rep schemes. We can complete the set of 12’s UB so we often go for it. Yet the opening rounds, 3-6-9-12, may account for 25% of the workout.
we end up spending nearly half of our workout in the final round.
try to ease in w/ moderate intensity keeping the reserve for the back half