8/26/2019


Grand Trunk CrossFit – CrossFit

Warm-up

3 rounds

20 Second Handstand Hold

15 PVC Pass Throughs

10 PVC Overhead Squats

5 PVC Sotts Press

then…

with barbell https://www.youtube.com/watch?v=mIjiebAcBJc&feature=youtu.be

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Mobility

:90/ side pigeon stretch

Weightlifting

Sotts Press ( build to heavy 3 rep)

https://www.youtube.com/watch?v=B5DDi9nmJOg&feature=youtu.be

snatch grip
5 minutes

Weightlifting

Snatch Balance (build to a heavy 3 rep)

5 minutes to find a heavy 3 rep

https://www.youtube.com/watch?v=XuFaD1sAVGI

Weightlifting

Snatch (5×5)

5 minutes total

5 Touch and Go reps every minute, (we are holding on to that barbell)

a good number is about 60% of your 1 RM, or do slightly more than you did last week

Metcon

Metcon (Time)

21-18-15-12-9:

Kettlebell Swings (53/35)

Thrusters (75/55)
-looking for KB and BB weights that you could complete 30+ reps unbroken when fresh

-With a higher number of reps, all finishing overhead, it will be helpful to have a break-up strategy

-start smart on the 2 big sets and finish strong on the 3 smaller sets

Categories: WOD

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