7/8/2019


Grand Trunk CrossFit – CrossFit

Warm-up

4 minutes cardio

30 pass throughs

2 rounds

:30 slow wall squats 4/2/4

:30 inch worm w/ push-up

2 rounds

strict Cindy

(5 strict pull-ups, 10 push-ups, 15 air squats)

Mobility

pigeon stretch 1:00 each side

couch stretch 1:00 each side

banded straight arm stretch 2:00 each side

Weightlifting

front squat/back squat

7/13 squat cycle
Alternating “On the Minute” x 10 (5 Rounds each)

Odd Minutes – 3 Front Squats

Even Minutes – 6 Back Squats

60% of your 1 Rep Back squat

Metcon

Metcon (Time)

12-9-6:

Chest 2 Bar Pullups

Squat Cleans 145/105
barbell wise we are looking for a weight that we could squat clean for 10+ reps UB, when fresh.(UB here meaning doing 10 reps without stopping you could do singles but consistent reps)

for the vast majority of us, steady singles may be the best approach. TnG reps are absolutely possible here, but similar to the theme on the pullups… we want to make our push in the rounds of 9’s and 6’s. The 12’s is our buy-in. At the completion of this first round, we are 50% of the way through.

coaches instruct the squat clean w/ Increasing load then follow up with the pull-up and C2B

Accessory

3 rounds

10 glute bridges (trying to work with feet on bench)

25 hollow rocks

Categories: WOD

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