Grand Trunk CrossFit – CrossFit
Warm-up
3 rounds
:30 WB DL
:30 hang WB clean
:30 WB push press (against wall)
:30 situps
Mobility
5 minutes foam roll/ or smashing
Weightlifting
Deadlift
15 minutes to get in
Heavy Set of 6
Heavy Set of 4
Heavy Set of 2
-these are UB sets
take the 1st 5 minutes to get to a heavy set of 6 and rest 2-3 minutes add wt and go for your 4 rep, then rest and go for your 2
increase weight each set
Metcon
Metcon (AMRAP – Reps)
AMRAP 7
Wall Balls 20/14
*on the minute do 5 deadlifts
DL 225/155
-workout starts on the wall balls
-Score is total wall balls
-use a wt on the deadlift you can go UB with
-Choose a wall ball weight you can get 12+ UB reps each round
-first minute will be the best chance to complete the biggest set of the day
-After the first round, shoot for 1-2 sets per minute, have a plan going into it
Metcon
Metcon (AMRAP – Reps)
Alternating On the Minute x 10 (5 Rounds):
Minute 1: 60′ Sled Pull
Minute 2: 30 Seconds Max Calorie Row
-Alternating back and forth for 5 round between 60 foot sled pull (length of floor) and 30 seconds of a hard row
-The effort on the sled and rower are designed to be fast
-should be about 2:30 minutes of total work
-score is total cals on the rower