Grand Trunk CrossFit – CrossFit


3 DU practice

2 rounds

5 slow wall squats

5 inch worm (walk out with hands into pushup)

5 pull-ups

1 round

15 BB thrusters

30 DU

5 pull-ups


1:00 pigeon stretch

1:00 couch stretch

2:00 shoulder straight arm


front squat/back squat (EMOTM 12)

7/13 squat cycle
Alternating “On the Minute” x 12 (6 Rounds)

Odd Minutes – 3 Front Squats

Even Minutes – 6 Back Squats

do 5-10lb more than last week

same weight for *both* lifts. All squats are taken from the rack.


Metcon (AMRAP – Reps)


15 Thrusters 95/65

30 Double-Unders

15 CTB Pull-Ups

30 Double-Unders
Stimulus wise, we are looking for a barbell that we could cycle for 21+ reps unbroken when fresh. Moderate load that we feel confident cycling for good sized sets throughout the workout.

3 common mvnts in CF, and to some extent, we don’t need to overly focus on their mechanics. Instead, we can turn that attention towards managing our pacing,

find a pace that we can hold, despite the deep uncomfortableness of it’s nature.


optional, extra work… on your own after class

4 Unbroken Sets:

3 Dumbbell Power Cleans

3 Dumbbell Push Presses

2 Dumbbell Power Cleans

2 Dumbbell Push Presses

1 Dumbbell Power Clean

1 Dumbbell Push Press

*After each set, complete 15 GHD Sit-Ups.

heavy complex with the dumbbells. The entire (12) rep complex must be UB, with touch and go repetitions taking place on the power cleans with a single head of each DB touching the ground. Rest as needed between sets, aiming to keep it to 2:00 or less.

Categories: WOD

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