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