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