Grand Trunk CrossFit – CrossFit


3 minutes any cardio machine

4 rounds

:20 BB lunges

:20 BB DL

:20 BB Hang clean and push jerk

:20 V-ups


banded hamstring (on floor)

banded shoulder distraction (straight arm)



every 2 minutes

3 Reps @ 70%

1 Rep @ 75%

3 Reps @ 70%

1 Rep @ 80%

3 Reps @ 70%

1 Rep @ 85%

-Alternating between sets of 3 at 70% and increasingly heavy single deadlifts (75-80-85%)

-Round percentages up or down as needed to create clean numbers to work with

-listen for two clicks today when deadlifting. The first happens before we lift the weight. When getting set-up in the bottom, pull up on the barbell without lifting it off the floor to “take the slack out of the bar”. This sets the body into a more active position to lift heavy weights.

-The second click happens on the way down. We want to control the bar as much as we can. If we “click” the bar off the ground instead of slamming it into the floor, we are using more muscle and not just gravity to help get the bar off the floor. Lightly “clicking” the bar gets us a lot stronger than slamming.


Metcon (AMRAP – Rounds and Reps)


30 DB Hang Clean and Jerks (50/35)

25/18 Calorie Assault Bike

20 Barbell Facing Burpees

15 Deadlifts (245/165)
DO NOT DROP THE DB FROM OVERHEAD, they can bounce into shins and they also break.

-break up the DL and DB hang clean and jerks. break these up into 2-3 sets from the very beginning. choose weights accordingly

-switch hands every 5 reps on the dumbbell hang clean and jerk

– rounds should take anywhere between 5-6 minutes to complete

Categories: WOD

Previous Post:


Next Post: