Grand Trunk CrossFit – CrossFit
Warm-up
3 minutes cardio
3 rounds
10CS snow angels
5 BB HPC
10 BB front squats
5 BB push jerks
Mobility
banded couch
banded front rack
Weightlifting
Hang squat clean +push jerk (7×8)
Every 1:15 –7 sets @50-55% ACROSS
set #1 – 7 Hang Squat Cleans + 1 Push Jerk
set #2 – 6 Hang Squat Cleans + 2 Push Jerk
set #3 – 5 Hang Squat Cleans + 3 Push Jerks
set #4 – 4 Hang Squat Cleans + 4 Push Jerks
set #5 – 3 Hang Squat Cleans + 5 Push Jerks
set #6 – 2 Hang Squat Cleans + 6 push jerks
set #7 – 1 Hang Squat Clean + 7 Push Jerks
this will be more of a metabolic grind than a strength issue. As it should be. We will be able to build on this in our following weeks of training.
Metcon
Metcon (Time)
For Time:
200m Run, 27 Wallballs, 27 Box Jumps
200m Run, 21 Wallballs, 21 Box Jumps
200m Run, 15 Wallballs, 15 Box Jumps
200m Run, 9 Wallballs, 9 Box Jumps
WB 20/14
box jump 24/20
70% of the reps inside the gym take place in the front two rounds. we’ll see athletes slow down on the back end because of this. so try to save some for the 15’s and 9 push…