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