8/7/2019


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

Categories: WOD

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