WOD

Grand Trunk CrossFit – CrossFit

Warm-up

4 rounds

:20 BB good morning

:20 BB thruster

:20 situps

:20 leg swings

Mobility

:90/each banded hamstring (off the rig)

:90/each banded shoulder (whatever they need)

Metcon

Metcon (Time)

For Time:

800 Meter Run

50 Barbell Thrusters (75/55)

400 Meter Run

25 Barbell-Facing Burpees

800 Meter Run

50 KBS 53/35
20 MTC- if you think you will be over its ok to scale the run to your ability

-15-20 minute range

-majority of today’s workout will likely be spent running

– find a run pace that allows you to go big on the thrusters and KBS

Running sub:

800/400m row

air runner 700/300m Run

Weightlifting

Deadlift (4×15)

4 Sets:

15 Unbroken Deadlifts @ 50% of 1RM Deadlift (same weight)

– some could share a bar

-not for time but do with little rest in between

-The goal is to rest the minimum amount of time it takes, and to complete the next set unbroken

-If you don’t know your 1RM deadlift, estimate a weight that you could complete 60 total deadlifts in 4 sets of 15

Grand Trunk CrossFit – CrossFit

Warm-up

dynamic…

Mobility

pigeon stretch

Metcon

Danny Dietz (Time)

1 mile Run

26 Power Cleans (185/135 lb)

80 Push-Ups

1 minute Rest

600 meter Run

28 Front Squats (185/135 lb)

50 Pull-Ups
On a mountain high in the Hindu Kush of Afghanistan, in a deadly firefight with the Taliban, Navy SEAL Danny Dietz refused to quit, even though he had been hit four times.

Shot in the neck, he fell to the ground, but recovered to jam a new magazine onto his rifle. When ordered to fall back, he leaped off a precipice with the rest of his team, hit the ground, crawled to cover from incoming fire. Half-conscious and covered in blood, he was still providing covering fire for his team when he was struck by a fatal bullet. Ge died on June 28, 2005.

The steadfast determination that Dietz displayed in that long and brutal battle earned him the Navy Cross for valor and was evident more than a decade before, when the Littleton teen turned his life around after being kicked out of two high schools and landing in court three times.

Grand Trunk CrossFit – CrossFit

Warm-up

3 rounds

:30 lunges

:30 HS hold

:30 sit-ups

Mobility

barbell smash quads and traps

Metcon

Metcon (AMRAP – Reps)

On the 2:00 x 5 Sets:

50′ Single Dumbbell Overhead Walking Lunge (50/35)

Max Strict HSPU in Time Remaining
-Rounds begin on the 0:00, 2:00, 4:00, 6:00, and 8:00

-DB weight should be something that allows you to complete the 50′ in 1 minute or less

-With the remaining time in each window, complete as many strict HSPU as possible

-recommend balancing things out by going 25′ on the right and 25′ on the left

Strict HSPU SUBS:

-kipping HSPU

-seated DB strict press

Metcon

Metcon (No Measure)

4 rounds

1:00 Run or Bike

1:00 kipping C2B pull-ups

1:00 DU or DU practice

1:00 pistols
no measure, just keep moving and work on some weaknesses

SUBS:

Kipping C2B pull-ups

-pullups

-banded pullups

ring row

pistols- work with a bench, curtsy

Grand Trunk CrossFit – CrossFit

Warm-up

4 rounds

:30 KBS

:30 BB front squat

:30 air runner

:30 strict T2B

Mobility

laying front rack stretch https://www.youtube.com/watch?v=S9U0JGGNx9Y&feature=youtu.be

couch stretch

Weightlifting

Power clean+hang squat clean+squat clean

power clean and squat clean come from the ground, while the hang squat clean starts above the knee
Every 1:30 x 7 Sets:

build to a heavy complex

Metcon

Metcon (Time)

3 Rounds:

400 Meter Run

7 Power Cleans 115/85

7 Hang Squat Cleans

7 Squat Cleans
Rx+ 135/95

400m Run outside near power lines or can be 325m on air runner

choose a weight that you could cycle for 20+ cleans UB when fresh

-Single power cleans or small sets can set you up nicely for the harder 14 reps that follow

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

Grand Trunk CrossFit – CrossFit

Warm-up

3 Rounds:

20 Second Superman Hold https://www.youtube.com/watch?v=F0bQ8PiGa80&feature=youtu.be

100 Meter Run to dumpster or air runner

10 AbMat Sit-ups

10 Ring Rows

5 Walkouts https://www.youtube.com/watch?v=92eVXZWgA8g&feature=youtu.be

Gymnastics

Metcon

Metcon (No Measure)

4 Rounds:

:90 sec Row + 3-5 Unbroken Ring Muscle-ups
not scored, get the practice of working through the rower then getting on the rings for MU, or getting on the rig for pull-ups

RIng MU substitutes:

3-5 Bar MU

4-7 C2B pull-ups (kipping)

4-7 pull-ups (kipping)

4-7 banded pull-ups (kipping)

10 MTC

Metcon (Time)

On the 5:00 x 5 Rounds:

400 Meter Run

12/9 Calorie Assault Bike

15 Toes to Bar
-The goal with this interval work is to train large sets of T2B with an elevated HR.

-Rounds begin on the 0:00, 5:00, 10:00, 15:00, and 20:00

-Your score today is the slowest of the 5 rounds

-Choose variations and distances that allow you to complete the work in less than 4 minutes, giving you at least 1 minute to rest

SUBSTITUTIONS:

400m Run or 400m Row or 325m Air Runner

T2B

Reduce Reps

Feet as High as Possible

Knees to Elbow

Knees to Chest

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

Grand Trunk CrossFit – CrossFit

Warm-up

foam roll/smash –

6 minutes

dynamic

Metcon

Metcon (Time)

Teams of 3

3 Rounds:

400 Meter Team Run

80/60 Calorie Assault Bike

Directly Into…

21 Clean and Jerks (95/65)

21 Clean and Jerks (115/85)

21 Clean and Jerks (135/95)

21 Clean and Jerks (155/105)

21 Clean and Jerks (185/125)
30MTC

-complete the 3 round buy-in of running and biking before you move to the barbell

– teammates will run together for the 400 meters, but will split calories and clean and jerks as they see fit

if you’re modifying the weight

First 2 Bars: Light

Middle 2 Bars: Moderate-Heavy

Last Bar: Heavy

Grand Trunk CrossFit – Barbell Club

Warm-up

Weightlifting

Snatch

1×3@65%

1×2@70%

1×2@75%

1×1@80%

1×1@85%

2×1@88%

Weightlifting

Clean deadlift+clean

1×2@65%

1×2@70%

1×2@75%

1×2@80%

2×3@85%

Accessory

PLANK HOLD

4x:40

Grand Trunk CrossFit – CrossFit

Warm-up

30 pass throughs

3 rounds

:30 mountain climbers

:30 BB slow OHS

:30 BB snatch grip behind the neck push press

go over workout

burgener warmup

Metcon

Metcon (AMRAP – Reps)

AMRAP 9

3 Hang Power Snatches (75, 55lb)

3 Overhead Squats (75, 55lb)

30 DU

Add 3 reps to each of the barbell movements (3/3/30, 6/6/30, 9/9/30, 12/12/30… etc..) at the conclusion of each round.
Wodapalooza workout 1

watch the shoulders on this one, it’s a light weight but it adds up.

60 single under sub

Metcon

Metcon (AMRAP – Reps)

Alternating On the Minute x 10 (5 Rounds):

Minute 1: 50′ Sled Pull (heavy but still run)

Minute 2: 30 Seconds Max Calorie Row
staying inside for the sled pull for 50 foot sprint,

Score is total Cal Row