Grand Trunk CrossFit – CrossFit
3 DU practice
5 slow wall squats
5 inch worm (walk out with hands into pushup)
15 BB thrusters
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
15 CTB Pull-Ups
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.