Grand Trunk CrossFit – CrossFit
Warm-up
4 rounds
:30 BB push press
:30 lateral hops
:30 KB rotation (go light if this is new :15 each side) https://www.youtube.com/watch?v=-cYdEI4T694
:30 BB DL
Mobility
banded hamstring -standing
banded shoulder- under rig
Weightlifting
Deadlift (3-6-9-12-15 UB)
12 minutes total
weight is across
3-6-9-12-15: Unbroken Deadlifts (55-60%)
After each set, you choose. do 5-10 Strict
HSPU, 10 DB strict press, or 7-10 perfect push-ups
record max UB DL reps completed w/ weight
Metcon
Metcon (Time)
3 Rounds:
2000m/1500 Bike
80 Double-Unders
21 Push Press 115/83
22MTC
find a wt we could cycle for 21+ reps UB when fresh, in the metcon something you could do in 1-2 sets while working through the sets of 21
500m Bike is 1 rep
Rx+
round 1 barbell 135/95 21 push jerks
round 2 barbell 145/105 21 push jerks
round 3 barbell 155/115 21 push jerks
Accessory
50 V-ups FT