Grand Trunk CrossFit – CrossFit
Warm-up
4 rounds
:20 slow DB front squat
:20 DB shoulder press
:20 WB cleans
:20 tempo pushups 3/1/2
Mobility
pigeon :60/each side
couch :90/each side
banded shoulder straight arm :90/arm
Weightlifting
front squat/back squat
7/13 squat cycle
Alternating On the Minute x 10 (5 Rounds):
3 Front Squat (0-1:00)
6 Back Squats (1:00-2:00)…
Barbell: if this is your first time use 60-65%, if you did this last week and had success do 5-10lbs more
Metcon
Metcon (Time)
30-20-10:
Dumbbell Power Snatches (50/35)
Wallballs (20/14)
Directly Into…
10-20-30:
DB Facing Burpees
Calorie Row
-complete all reps on the alternating DB power snatches and WB before moving on to the DB facing burpees and calories on the rower
-no rest between the first part and the second part
-great way to look at this rep scheme is to notice there are as many total reps in the 20-10 as there are in the round of 30
-think about going 15-15 or 20-10 to start things out