7/27/2017

Grand Trunk CrossFit – CrossFit

Warm-up

15 Cal Bike

3 rounds

30 lateral leg swings

12 kips on rig

spiderman walk into squat- pull arms OH

Mobility

wall hip stretch

banded shoulder stretch- your choice

Conditioning

EMOTM 9

Min 1: Pistols

MIn 2: Bar MU/C2B Pullups

MIn 3: Strict T2B/ GHD sit-ups

Metcon

Metcon (Time)

2 rounds

half mile run

20 burpee box jump overs 24/20
1000m Run

7/25/2017

Grand Trunk CrossFit, Grand Trunk CrossFit – CrossFit

Warm-up

run 200m

3 rounds

walking lunge pull arms OH

12 scap push-ups

10 strict DB presses

Mobility

couch stretch

banded front rack

Metcon

Metcon

Metcon (Time)

member of the month

Lin Lin

400m Run

50 sit-ups

40 slam balls

30 KBS 53/35

20 wall balls 20/14

10 burpees

400m Run

Metcon (Time)

5 rounds

20 DB walking lunges 50/35

10 HSPU

7/26/2017

Grand Trunk CrossFit – CrossFit

Warm-up

200m run

3 rounds

inch worm

15 wall squats

15 table tops

Mobility

stationary spiderman

scorpion stretch

Weightlifting

Front Squat (4×3)

12 minutes

using 90-95%

Weightlifting

Back Squat (heavy 5 rep)

10 minutes

Metcon

Metcon (AMRAP – Reps)

AMRAP 10

10 clean and jerks 135/93

3 rope climbs

30 DU

7/24/2017

Grand Trunk CrossFit – CrossFit

Warm-up

15 cal bike or row

3 rounds

30 pass throughs

15 OHS

spiderman walks

Mobility

box hip stretch

box shoulder stretch

Weightlifting

3 position Snatch (heavy 1 RM)

1.high hang- power position

2. above knee

3. mid shin- floor
15 minutes

no dip on the high hang snatch- just drop under the bar

Metcon

Metcon (AMRAP – Reps)

AMRAP 12

200m Run

15 T2B

10 OHS 115/83

7/22/2017

Grand Trunk CrossFit – Barbell Club

Warm-up

Weightlifting

clean+front squat+split jerk (5×1+1+1)

squat clean+front squat+split jerk complex
working @ 70%

Weightlifting

snatch deadlift+high hang snatch+snatch (2×1+1+1 3×1+1+1)

2×1+1+1 @60%

3×1+1+1 @65%

Weightlifting

Back Squat

1×6 @75%

1×1 @80%

1×6 @75%

1×1 @85%

Weightlifting

Glute-Ham Raises (5×8)

superset with GHD sit-up

GHD Situps (5×12)

7/20/2017

Grand Trunk CrossFit – CrossFit

Warm-up

15 Cal row

3 rounds

inch worms

12 strict barbell presses

spiderman walk into squat- pull hands OH

Mobility

banded hip on back

foam roll

Weightlifting

Deadlift (4×10 reps Every 2:30)

using 55-60%

UB reps if possible

Metcon

Metcon (Time)

400m Run

2 rounds DT 155/105

20 Cal Bike

2 rounds DT

400m Run
1 round DT =12 deadlifts, 9 hang power cleans, 6 push jerks

22 Min time cap

7/18/2017

Grand Trunk CrossFit – CrossFit

Warm-up

bike or row 15 cals

3 rounds

15 wall squats

30 hip glides

walking cradle

Mobility

wall hip stretch

banded front rack

Weightlifting

Front Squat (4-4-4-4-4)

5 sets of 4 using the same weight- across

80-85%

Metcon

Metcon (Time)

600m Run

50 thrusters 95/63

40 T2B

30 burpee box jumps 24/20

7/17/2017

Grand Trunk CrossFit – CrossFit

Warm-up

200m Run

3 rounds

12 OHS

20 pass throughs

spiderman walk w/ rotation

Mobility

couch stretch

partner rig stretch or box shoulder

Weightlifting

Snatch (heavy 3 rep)

12 minutes to work up to a heavy 3 rep

Weightlifting

Back Rack Lunge (work up to heavy 6 rep)

12 minutes

walking lunge, 3/leg, clean from floor, going toward the windows from the rig, knee touching the floor. at least 4 working sets

Metcon

Metcon (AMRAP – Reps)

AMRAP 8

6 strict HSPU

8 snatches 95/63

16 lunges
the snatch is squat snatch, lunges are in place

7/15/2017

Grand Trunk CrossFit – Barbell Club

Warm-up

Weightlifting

Tall Snatch (5×3)

finishing position, no dip. bar starts at the hip, getting under the bar and footwork
you choose the weight

Weightlifting

Snatch from blocks (4×2)

below knee,

do 4 working sets building up 75%+ of snatch, finish at more than last time

Weightlifting

Snatch (2×2)

75%

Weightlifting

Back Squat (3×3)

working @ 80-85%

Weightlifting

Drop Snatch (3×3)

50% of snatch

superset with snatch grip deadlift

Snatch Grip Deadlift (3×3)

using 110% of snatch

7/14/2017

Grand Trunk CrossFit – CrossFit

Warm-up

3 minutes DU practice

3 rounds

crab walk

10 barbell OHS

10 kips on rig

Mobility

barbell quad smash

banded back pack stretch

Weightlifting

Overhead Squat (work up to a heavy 3 rep)

14 minutes

get 5 working sets in

Metcon

Metcon (AMRAP – Reps)

AMRAP 15

10 C2B pull-ups

15 KBS 53/35

20 box jump overs 24/20