8/21/2019


Grand Trunk CrossFit – CrossFit

Warm-up

3 rounds

:30 banded good morning

:30 WB cleans

:30 WB push press https://www.youtube.com/watch?v=ei1vY3VVWXQ

Mobility

foam roll, quad smash

Metcon (AMRAP – Rounds and Reps)

AMRAP 5: (on the 0:00)

Buy-In: 50 Wall Balls (20/14)

AMRAP in Time Remaining:

12 Deadlifts (185/135)

12 Barbell Facing Burpees

Rest 5 Minutes Before Part 2

AMRAP 5: (on the 10:00)

Buy-In: 35 Wall Balls (20/14)

AMRAP in Time Remaining:

9 Deadlifts (225/155)

9 Barbell Facing Burpees

Rest 5 Minutes before Part 3

AMRAP 5: (on the 20:00)

Buy-In: 20 Wall Balls (20/14)

AMRAP in Time Remaining:

6 Deadlifts (275/185)

6 Barbell Facing Burpees
-Each interval begins with a buy-in of WB that only happen once

-With the time remaining, complete as many rounds and reps of deadlifts and bar facing burpees

-Choose weights on the DL that you can complete UB for the 1st set of each round, and within 2 sets from there on out

-The score for each section is total rounds and reps of DL and bar facing burpees

-large sets of WB’s and DL today

– keep moving for as long as possible because of the large rest built in

Metcon

Accessory

TABATA

8 rounds :20 work :10 rest

push-up plank hold

8/22/2019


Grand Trunk CrossFit – CrossFit

Warm-up

4 rounds

:20 DB front squat

:20 DB floor press

:20 lateral leg swings

Mobility

banded couch stretch :90/side

Weightlifting

Shoulder Press (5-5-5-5-5)

stay strict…

5 sets of 5 climbing to a heavy 5 rep

a set every 1:15

then go directly into 5×5 close grip bench

Weightlifting

Close grip Bench Press (5-5-5-5-5)

5 sets of 5 climbing to a heavy 5 rep

a set every 1:15

Metcon

Metcon (No Measure)

AMRAP 20

1K Bike

10 C2B strict pullups

20 push-ups

400m Run

10 C2B strict pullups

20 push-ups

1K Row
-this is no measure today, just make sure you’re moving through this one,

-reduce the distance of the bike and rower if you’re spending too much time on them…

*If you’re doing strict Chest to Bar, only count them if your chest is making contact with the bar

Strict C2B substitutes:

strict pullups, not kipping

banded strict pullups,

ring rows

400m Run

done on either the air runner or outside near the power lines

8/20/2019


Grand Trunk CrossFit – CrossFit

Mobility

:60 pigeon

:60 banded shoulder (straight arm)

Warm-up

3 rounds

:20 BB OHS

:20 BB push press

:20 V-ups

Weightlifting

Sotts Press (build to heavy 3 rep)

https://www.youtube.com/watch?v=B5DDi9nmJOg&feature=youtu.be

snatch grip
5 minutes to build to a heavy 3 rep

Weightlifting

Snatch (5×5)

On the Minute x 5:

5 Touch and Go Squat Snatches

-a repeat from July 26, 2019

-Complete 5 UB squat snatches on the minute for 5 rounds, resting until the top of the next minute

-if you have done this before, aim to beat your last score, if not do your 60%

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 20:

30 KBS (53/35)

30 Push Presses (95/65)

21/15 Calorie Assault Bike

30 Toes to Bar
-2+ to 3+ round range

-Choose weights on the kbs and push press that you can complete within 2-3 sets

-Choose a t2b variation that you can complete in 3-5 sets

-find a consistent break-up strategy to carry you through the 20 minutes

8/19/2019


Grand Trunk CrossFit – CrossFit

Warm-up

4 rounds

:30 mountain climbers

:30 slow Barbell back squats

:30 push-ups

Mobility

:60/side pigeon stretch

:90/side couch stretch

Weightlifting

front squat/back squat

7/13 squat cycle
Alternating On the Minute x 12 (6 Rounds):

2 Front Squat

4 Back Squats

do 5-10 more than last week or if you missed last week do 70% of your 1RM

Metcon

Metcon (Time)

For Time:

100 Double Unders

800 Meter Run

60/45 Calorie Row
-simple, fast-paced workout

-Choose distances and variations that allow you to complete the work in under 10-12 minutes

DU: 2 Minutes Max

Run: 4-5 Minutes Max

Row: 4-5 Minutes Max

Double Under substitutes

Reduce Reps

150 Single Unders

2 Minutes of Practice

Run substitutes

60/45 Calorie Assault Bike

800m Run on air runner

200m x 4 in grass on the easement, near power lines

8/16/2019


Grand Trunk CrossFit – CrossFit

Warm-up

3 minutes any cardio machine

4 rounds

:20 BB lunges

:20 BB DL

:20 BB Hang clean and push jerk

:20 V-ups

Mobility

banded hamstring (on floor)

banded shoulder distraction (straight arm)

Weightlifting

Deadlift

every 2 minutes

3 Reps @ 70%

1 Rep @ 75%

3 Reps @ 70%

1 Rep @ 80%

3 Reps @ 70%

1 Rep @ 85%

-Alternating between sets of 3 at 70% and increasingly heavy single deadlifts (75-80-85%)

-Round percentages up or down as needed to create clean numbers to work with

-listen for two clicks today when deadlifting. The first happens before we lift the weight. When getting set-up in the bottom, pull up on the barbell without lifting it off the floor to “take the slack out of the bar”. This sets the body into a more active position to lift heavy weights.

-The second click happens on the way down. We want to control the bar as much as we can. If we “click” the bar off the ground instead of slamming it into the floor, we are using more muscle and not just gravity to help get the bar off the floor. Lightly “clicking” the bar gets us a lot stronger than slamming.

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 16:

30 DB Hang Clean and Jerks (50/35)

25/18 Calorie Assault Bike

20 Barbell Facing Burpees

15 Deadlifts (245/165)
DO NOT DROP THE DB FROM OVERHEAD, they can bounce into shins and they also break.

-break up the DL and DB hang clean and jerks. break these up into 2-3 sets from the very beginning. choose weights accordingly

-switch hands every 5 reps on the dumbbell hang clean and jerk

– rounds should take anywhere between 5-6 minutes to complete

8/15/19


Grand Trunk CrossFit – CrossFit

Warm-up

3 rounds

:30 banded good morning

:30 slow air squats

:30 kips on the rig

:30 DB floor press

Mobility

foam roll

Gymnastics

5 Rounds For Time:

4 Toes to Bar + 3 Chest to Bar Pull-ups + 2 Bar Muscle-ups

*Every Break: 150 Meter Row

12 MTC

-starts on gymnastic complex, with any break on the bar requiring a trip to the rower for 150 meters

-Pick a rep scheme and/or variations that you can complete 1 full complex unbroken when fresh

– try 3 T2B+3 C2B+3 pull-ups, or another scaling option

Metcon

Metcon (No Measure)

AMRAP 20

2:00 Cardio machine- you choose

15 weighted glute bridge

15 HR push-ups

20 sit-ups
no measure on this one, but still keep the intensity high

-try to move through each movement unbroken

glute bridge can be done from the floor or off a bench, you choose a weight you could do 15 UB

8/13/2019


Grand Trunk CrossFit – CrossFit

Warm-up

4 rounds

:20 DB front squat

:20 DB strict press

:20 DB bent over row

:20 sit-up

Mobility

couch stretch

Weightlifting

front squat/back squat

7/13 squat cycle
Alternating On the Minute x 10 (5 rounds)

3-4 minutes to get to your weight then…

2 Front Squat

4 Back Squats

add 5-10lbs more than last time or use 70% of your 1 RM back squat.

– use the same weight for both FS and BSQT

Metcon

Metcon (AMRAP – Reps)

8 Rounds of 20 Seconds On / 10 Seconds Off:

Strict Pull-ups

Cal Bike

Strict Handstand Push-ups

Cal Bike
-You’ll complete all 8 rounds at the strict pull-ups before moving to the 8 rounds of assault bike, and so on…

-Your score at the end of the 16 minutes is the total reps completed during your work stations

-Pick a goal number for each of the 20 seconds windows

Substitutions:

*Strict Pull-ups

Banded Strict Pull-ups

*Strict Handstand Push-ups

Handstand Push-ups with Feet on Box

Double Dumbbell Strict Press

*Cal Bike

Substitute Any Machine

8/14/19


Grand Trunk CrossFit – CrossFit

Warm-up

3 minutes cardio

3 rounds

10 DL

10 HPC

10 Front squats

10 lateral hops over bar

Mobility

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

pigeon stretch

Metcon

Metcon (Time)

For Time: % of 1 RM clean, these can be UB or fast singles

10 Squat Cleans (45%)

8 Squat Cleans (55%)

6 Squat Cleans (65%)

4 Squat Cleans (75%)

2 Squat Cleans (85%)
– if you have 1RM Clean of 300 lbs, your weights would go: 135-165-195-225-255

-Use one barbell and change weights after you finish each set

Weightlifting

Clean (1×2)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 15:

60 Double Unders

30/24 Calorie Row

5 Power Cleans

5 Hang Squat Cleans

5 Squat Cleans

Barbell – 155/105
-Find a moderate weight on the barbell that you’ll be able to cycle for quick singles on the cleans

-trying for 3+ rounds today

8/12/2019


Grand Trunk CrossFit – CrossFit

Warm-up

3 Rounds

:30 KBS

:30 DB floor press

:30 slow air squat

Mobility

banded OH stretch

Weightlifting

Shoulder Press (3-3-3-3-3)

every 90 seconds, each set climbing in weight,

finish the shoulder press and go right into the bench press

Weightlifting

Bench Press (3-3-3-3-3)

every 90 seconds, each set climbing in weight,

Metcon

Metcon (Time)

3 Rounds:

1200m Bike

12 Dumbbell Power Snatches 50/35

21 Single Dumbbell Squats 50/35
Rx+ use a 70/50 lb DB

DB Snatches: Alternate arms each rep (6 each)

DB squat: rack the DB on your shoulder, behind the head, or hold it in the goblet position

8/10/19


Grand Trunk CrossFit – CrossFit

Warm-up

coaches choice today…

Metcon

31 Heroes (AMRAP – Reps)

31 Minute AMRAP of:

Partner 1:

8 Thrusters, 155# / 105#

6 Rope Climbs, 15 ft.

11 Box Jumps, 30″ / 24″

Partner 2:

400m Run with sandbag, 45# / 25#
This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run 400m with a sandbag (45/25). Once Partner #2 returns from the run, Partner #1 will grab the sandbag and begin their 400m, while Partner #2 continues work wherever #1 left off.
To learn more about 31 Heroes click here
-One partner is always out for a weighted run while the other works through the three inside movements

-Athletes switch stations when one partner is back from the run

-Teammates will pick up where the other athlete left off