December 2016 – CROSSFIT GROWL

Greenbrier Fitness – Class

Warm-up

On Your Own (No Measure)

500m Row / 400m Run

Hip & Shoulder Complex

Weightlifting

5xEMOM4 @60%

4xEMOM4 @70%

3xEMOM4 @80%

2xEMOM4 @90%

Squat Clean (5 reps EMOM for 4 mins @ 60%)

Squat Clean (4 reps EMOM for 4 mins @ 70%)

Squat Clean (3 reps EMOM for 4 mins @ 80%)

Squat Clean (2 reps EMOM for 4 mins @90%)

Metcon

Metcon (Time)

Wolfpack (Rx)

For Time:

45 Shoulder to Overhead 75/55

45 Box Jumps

45 Knees to Parallel

45 Hang Cleans 75/55

45 Abmat Situps

45 KBS 53/35

*Any order, break up reps however

Alpha Team (Rx+)

For Time:

6 Rounds of

15 Shoulder to Overhead 115/75

50 DU

-Rest 3 mins-

4 Rounds

15 T2B

15 Hang Squat Snatch 95/65

-Rest 3 mins-

1 Round:

45 GHDSU

45 Pullups

Greenbrier Fitness – Class

Warm-up

On Your Own (No Measure)

500m Row / 400m Run

Hip & Shoulder Complex

Weightlifting

5 rounds, alternating –

A1: Bench Press (5×5)

E2MOM10

Perform 5x reps @ 21X0 tempo

Add 5-10# from last week

A2: Chin-ups (6-10 reps)

Metcon

Metcon (Time)

Wolfpack (Rx)

For Time:

45 reps of Power Clean + Front Squat + Shoulder to Overhead (95/65)

-3 mins Rest-

3 Rounds of:

50 Double Unders or Bar Hops

20 DBall Over Shoulder (60/30)

Alpha Team (Rx+)

For Time:

21 Power Cleans 225/145

15 Front Squats

9 Push Jerks

-3 mins Rest-

3 Rounds of:

20 AB Cals

20 DBall Over Shoulder (120/70)

Greenbrier Fitness – Weightlifting

Warm-up

Weightlifting

Power Jerk (3×3)

Focus on:

1. Straight dip

2. Explosive drive up

3. Punch bar up & lockout

4. Recover

Split Jerk (5×2)

Focus on:

1. Straight dip

2. Explosive drive up

3. Punch bar up & lockout

4. Recover

Front Squat (5×3)

+5-10lbs from last weeks weight

Greenbrier Fitness – Class

Warm-up

On Your Own (No Measure)

500m Row / 400m Run

Hip & Shoulder Complex

Weightlifting

2 Snatch Pulls + 1 Halting Snatch BTN (6×1)

(3-sec Pause Below the Knee)

*work btw 75-85% of 1RM; focus on speed and turnover (add 5-10#s from last week)

Metcon

Metcon (AMRAP – Rounds)

EMOM21

1st Min – 100′ Shuttle Run + 10 Pull-ups

2nd Min – 10 Snatches (75/55)

3rd Min – 10 Burpees
Score = number of rounds successfully completed in a row

When you cannot finish a round within the minute, take the next minute off and then resume the WOD as written

Alpha Team Extra Work

20 mins Mobility Work

30 mins Active Recovery

Greenbrier Fitness – Class

Warm-up

On Your Own (No Measure)

500m Row / 400m Run

Hip & Shoulder Complex

Weightlifting

Drop Snatch (6×2)

Focus on speed and driving yourself under the bar; add 5-10# from last week

Back Squat (Heavy Double, then 2×2 Drop Sets at 90%)

Metcon

Metcon (Time)

Wolfpack (Rx)

3 Rounds:

500m Row

3 Rounds of Cindy

Alpha Team (Rx+)

3 Rounds:

500m Row

5 Rounds of Cindy w/ a 20# vest

Alpha Team Extra Work

2 Snatch Pulls + 1 Halting Snatch BTN (6×1)

(3-sec Pause Below the Knee)

*work btw 75-85% of 1RM; focus on speed and turnover (add 5-10#s from last week)

Handstand Walk (10 Mins Effort)

Metcon (Calories)

EMOM20

Min 1 – AB Cals (20 cal goal)

Min 2 – Rest

Greenbrier Fitness – Class

Warm-up

On Your Own (No Measure)

500m Row / 400m Run

Hip & Shoulder Complex

()

Weightlifting

Thruster (15 mins to find your 5RM)

Work to 5RM, then 2 Drop Sets of 5 reps at 90% of 5RM

Metcon

Metcon (Time)

Wolfpack (Rx)

21-15-9

Wall Balls (14/10)

Knees to Parallel

Straight into

800m Run (2 figure-8 laps around the complex)

Alpha Team (Rx+)

21-15-9

Wall Balls (20/14)

Toes to Bar

Straight ito

1000m Row

Alpha Team Extra Work

A1: Front Rack Lunge (3×20 (10 ea leg))

As heavy as possible for each set

A2: Legless Rope Climbs (3 sets of 5/3 reps)

B: Metcon (AMRAP – Rounds)

EMOM21

Min 1: 100ft Shuttle + ME C2B Pullups

Min 2: 12 Alternating DB Snatch 70/40

Min 3: 15 Burpees
Score as number of successive rounds completed. As soon as you miss completing a round, rest for the remainder of the next minute, then pick up where you left off. Finish, using same standards.