10.20.17

Greenbrier Fitness, CrossFit Stars and Bars – Class

Warm-up

500m Row

3 Rounds:

10 Good Mornings

10 Around the Worlds

10 Lunges (focus on the stretch)

10 Pass Throughs

*Make sure to stretch/warm up shoulders, wrists, hamstrings and ankles.

Gymnastics

Handstand Walk (Accumulate 100m)

Handstand Holds (Accumulate 3 minutes against the wall.)

Competition/Performance: Accumulate 5 minutes free holds

Strength

Deadlift (3 reps EMOM7: Increase weight each minute)

begin at 60%

Metcon

Metcon (2 Rounds for reps)

Competition/Performance
A) AMRAP10

10 Snatches 135/95

20 Toes to Bar

40 Double Unders

Rest 5 Minutes

B) AMRAP10

21 Deadlifts 135/95

15 Box Jump Overs

9 Push Jerks 135/95

Midline Strength

Metcon (Weight)

Slam Ball Hold
Accumulate 4:00 (heavy)

10.18.17

Greenbrier Fitness, CrossFit Stars and Bars – Class

Warm-up

3 rd NFT:

12-16x Alternating Shoulder Press Kneeling with Dumbbells

6-8x Bent Over Row Dumbbells in Lunge Position

6x Bulgarian Squat with Dumbbells

Strength

Back Squat (6×5 @ 80%; rest 3:00; 2111 tempo)

Metcon

Metcon (Time)

Competition/Performance Training
Crossfit.com WOD (TESTER)

*Give it 100% all out effort!

15-12-9 Power Clean 135/95

Thruster 135/95

Metcon (Time)

Fitness Training
15-12-9 Power Clean 95/65

Thruster 95/65

Weightlifting

Hang Power Snatch

EMOM20

sets 1-10: 5x @ 65-75%

sets 10-20: Build to tough single

Competition/Performance Extra Work

Metcon (No Measure)

Accessory Work
3 rds Accessory Work

12 Barbell Rollouts

:30s Hollow Rock Hold + 30 Flutter Kicks

12 weighted Back Extensions

Metcon (10 Rounds for time)

Run
E3MOM30

400m Run; stay consistent finishing each rd within :02-:03 seconds

10.17.17

Greenbrier Fitness, CrossFit Stars and Bars – Class

Warm-up

3 rd NFT:

6x Clean and Squat Double Arm Bottoms Up from Symmetrical Stance with Two KB

8x Deadlift Single Leg Single Arm with Two DB

4-6 Get-up High Pelvis to Bend with One KB

Weightlifting

Push Press (Work up to a 1RM; drop to 85% for 1 max effort set)

Metcon

Metcon (Time)

Competition/Performance Training
5 rds for time @ 80-85% effort

250m Row

10 Burpee CTB Pullups

15 DB Push Press 50/35#

20 Box Jumps 24/20

rest :90s

Metcon (Time)

Fitness Training
5 rds for time (30 minute cap)

200m Run

10 Ring Rows

10 DB Push Press

10 Box Jumps 24/20

rest 1 minute

Competition/Performance Extra Work

Hang Power Clean

Minute 1-10 – 5x @ 65-75%

Minutes 10-20 – Build by 5# to heavy single

DBL Underhand Grip Bent Over BB Row (3×8-12 @ 31X1 tempo)

Metcon (3 Rounds for calories)

Assault Bike
3x 5 minute Intervals

*stay within 3-5 cals of 1st set

**rest 2:30 minutes btw intervals

10.16.17

Greenbrier Fitness, CrossFit Stars and Bars – Class

Warm-up

3 rds NFT

A: 5r/5L med ball big circles

B: 8-12x med ball shotgun w/ straight legs

C: 8r/8l side toss iso lunge w/ med ball

Weightlifting

Front Squat (5×1)

Competition/Performance Training:

Work up to a heavy single @ a 24X1 tempo; then drop set @ 80% for 5×1 focusing on speed with no tempo followed by 3x very high box jump w/ step down

Fitness Training:

Work up to a heavy single; then drop set @ 80% for 5×1.

Metcon

Metcon (Time)

Competition/ Performance Training
For Time

30-20-10

Bench Press 155/105

Wall Ball 30/20

– then –

100 Double Unders *Every break 10x Burpees (dubs only)

Metcon (Time)

Fitness Training
For Time

25-15-5

Push Ups

Wall Ball 14/10

– then –

200 Single Unders *Every break 5x Burpees (SU only)

Competition/Performance Extra Work

2 Cleans + 3 Jerks (Work up to heavy Complex; then 3 sets @ 80% )

Complex

1 rep = 2 cleans + 3 jerks
You can drop weight after 1st clean, does not need to be TNG

A: Metcon (AMRAP – Rounds and Reps)

AMRAP10

100 Cal Assault Buy In; remaining time:

Nate:

2 muscle ups 4 SHSPU 8 KBS 70/53

rest 5 minutes

B: Metcon (AMRAP – Reps)

AMRAP10

Jackie

Remaining time:

AMRAP LLRC

10.13.17

Greenbrier Fitness, CrossFit Stars and Bars – Class

Warm-up

3 rds NFT:

8x Mackenzie Press on One Foot

15 yd Side Shuffle with Heavy Band

15 yd Backpedal with Heavy Band

Weightlifting

Overhead Squat (4×4 @65-75%)

Work up to heavy double in 12 minutes; then 4 sets of 4 @ 65-75% focusing on technique, keep a 3333 tempo on drop sets

Deficit Clean Pulls (5×3 @ 100+%)

5×3 @ 100+% of Clean; focus on driving with legs and not allowing the butt to shoot up on initial lift

Metcon

Metcon (Time)

Competition/Performance Training
3 rds for overall time

3/2 Rope Climbs

50ft Prowler Sprint

10x Power Snatches 95/65 *UB TNG

50ft Prowler Sprint

2/1 LLRC

-rest 2:00minutes –

Metcon (Time)

Fitness Training
3 rds for overall time

3/2 Strict Pullups (5 banded strict pullups)

50ft. Farmers Carry with KB

10x Hang Power Snatches 65/35 *UB TNG

50ft. Farmers Carry with KB

3/2 Strict Pullups (5 banded strict pullups)

-rest 2 minutes-

Competition/Performance Extra Work

Metcon (Time)

10 Rds @ 85% effort (sprint!)

100m Sprint + 200m/150m Row + .6/.4 Bike

-rest :90s btw sets-