Grand Trunk CrossFit – CrossFit
Warm-up
3 minutes row
30 pass throughs
3 rounds
:30 slow OHS
:30 pushups
:30 lateral hops
Mobility
pigeon stretch 1:00 each side
couch stretch 1:00 each side
banded shoulder -arm straight up :90 sec each side
Weightlifting
front squat/back squat
7/13 squat cycle
Alternating “On the Minute” x 10 (5 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
Metcon (AMRAP – Reps)
AMRAP 3
18/13 Cal Row
18 Lateral Burpees over Rower
ME OHS 95/65
rest 2 minutes
AMRAP 3
15/11 Cal Row
15 Lateral Burpees over Rower
ME OHS 115/85
rest 2 minutes
AMRAP 3
12/9 Calorie Row
12 Lateral Burpees over Rower
ME OHS 135/95
score the OHS reps…
the OHS weights get heavier as the “buy-in” volume reduces. With the first round being challenging to get to the barbell, we have a limited amount of time to get our reps in. On the final round, we will have more time on the barbell, but we’re at our heaviest load. In turn, each round we want to approach with a specific game plan in mind.