Month: February 2017

Greenbrier Fitness – Class

Warm-up

On Your Own (No Measure)

500m Row / 400m Run

Hip & Shoulder Complex

Warm-up (No Measure)

Weightlifting

Alternate between the following

A1: Bench Press (10×3 @ 80%)

Rest :60s between sets

A2: Hang Power Clean (5×10 @ 60-70% of 1RM)

Metcon

Metcon (6 Rounds for time)

Wolfpack (Rx)

6 Working Sets for Time:

7 Pull-ups

7 Lateral Box Jumpovers (24/20)

200m Sprint

Rest 2:30

Alpha Team (Rx+)

6 Working Sets for Time:

7 Deadlifts (315/225)

7 Chest to Bar Pull-ups

7 Lateral Box Jumpovers (30/24)

200m Sprint

Rest 2:30

Alpha Team Gymnastics

Warm-up (No Measure)

EMOM x 10

2 Muscle up w/ towel between heels – :05 Low dip support hold

Rest 5:00

E: 90s x 10:

3/2 Msucle Ups

20 Double Unders

Greenbrier Fitness – Class

Warm-up

On Your Own (No Measure)

500m Row / 400m Run

Hip & Shoulder Complex

Warm-up (No Measure)

2 Rounds:

10 Banded Good Mornings

:30 Couch Stretch Each leg

10 Side to Side Lunges

:30 Bottom of the Squat

10 KBS

Weightlifting

Metcon

Metcon (Time)

Wolfpack (Rx)

4 Rounds for Time:

5 Push Jerk 135/95

10 Burpees

– rest 3 mins –

3 Rounds:

50 Abmat sit-ups

25/20 Cal row

10 Deadlifts 205/145

Alpha Team (Rx+)

5 Rounds for Time:

5 Push Jerk 205/155

10 Burpees

– rest 3 mins –

4 Rounds:

30 GHD sit-ups

25/20 Cal AB

10 Deadlifts 315/225

Alpha Team Extra Work

Metcon (Time)

10x500m Row

– Rest 1:00 between –

Greenbrier Fitness – Class

Warm-up

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CROSSFIT GAMES OPEN WOD

17.1

Metcon (Time)

For Time (20 min Time Cap):

10 DB Snatches (50/35)

15 Burpee Box Jumpovers

20 DB Snatches

15 BBJO

30 DB Snatches

15 BBJO

40 DB Snatches

15 BBJO

50 DB Snatches

15 BBJO

Greenbrier Fitness – Weightlifting

Warm-up

500m Row (Time)

Max Effort 500m Row

Weightlifting

Muscle Clean (3×3)

Clean Pull + Clean + Jerk (8×1)

Work your way up to no more than 80% of your 1RM Clean and Jerk for this complex and perform 8 sets of this complex at that weight.

Clean Pull (5×2)

100% of your 1RM Clean

Greenbrier Fitness – Class

Strength

3×3 push press

2×2 push jerk

3×8 bent over barbell row

Push Press (3×3)

Push Jerk (2×2)

Bent Over Row (3×8)

Metcon

Metcon (Time)

400m run

40 air squats

40 situps

200m run

20 pushups

20 jumping lunges (1-2-3-4…)

Cool Down

2 x 10 banded good mornings (nice and slow and deep)

2 sets of your favorite crossover symmetry movements

2 sets each leg, toe to wall/lunge hip stretchy thing

Greenbrier Fitness – Class

Weightlifting

Back Squat (4×5@80%; 21X1)

Rest :90 between sets

Metcon

Metcon (6 Rounds for time)

Wolfpack (Rx)

6 Rounds for Time

20 Wall Balls 14/10

10 Ball Over Shoulder 60/30

30 Double Unders or 60 Singles

1 min rest after each round

Alpha Team (Rx+)

E4MOM24

30 Wall Balls 20/14

5 HPC 245/185

60 Double Unders

Alpha Team Extra Work

Dips (3xME)

Bent Over Row (3×15)

choose heavy weight

Weighted Back Extension (3×15)

stay light to moderate and focus on staying tight througout full ROM

Greenbrier Fitness – Class

Warm-up

On Your Own (No Measure)

500m Row / 400m Run

Hip & Shoulder Complex

Metcon

Metcon (4 Rounds for reps)

AMRAP4

25 cal Row

25 KBS 53/35 (70/53)

25 Abmat Situps (T2B)

AMRAP6

25 cal Row

25 KBS

25 Abmat Situps (T2B)

25 Power Cleans 95/65 (135/95)

AMRAP8

25 cal Row

25 KBS

25 Abmat Situps (T2B)

25 Power Cleans 95/65 (135/95)

25 Burpees (OTB)

AMRAP10

25 cal Row

25 KBS

25 Abmat Situps (T2B)

25 Power Cleans 95/65 (135/95)

25 Burpees (OTB)

25 cal AB

Wolfpack Rx

(Alpha Team Rx+)

Greenbrier Fitness – Weightlifting

Warm-up

Weightlifting

Muscle Snatch (5×2)

Snatch Pull + Snatch (10×1)

Snatch Pull:

Start from floor. Load legs and shrug as high as you can once you are fully extended at hips.

Snatch:

Reset bar at floor. Focus on:

1) Loading legs/bar in start position.

2) Everything UP at extension of legs/hips

3) Pull as high as you can, and then descend under the bar

4) Lockout overhead and be patient

5) Stand up and recover

Clean Pull + Clean + Jerk (10×1)

Clean Pull:

Start from floor. Load legs and shrug as high as you can once you are fully extended at hips.

Clean:

Reset bar at floor. Focus on:

1) Loading legs/bar in start position.

2) Everything UP at extension of legs/hips

3) Pull as high as you can, and then descend under the bar

4) Stand up and breathe- get ready for jerk

Jerk:

Focus on:

1) Deep breath/big chest

2) Vertical dip and drive

3) AGGRESSIVE drive (use those legs!!)

4) Lockout bar overhead

5) Recover front foot first, then back foot to follow.

Greenbrier Fitness – Class

Warm-up

On Your Own (No Measure)

500m Row / 400m Run

Hip & Shoulder Complex

TEAM WOD

Metcon (Time)

In Teams of Two (or, as people typically call it: Partner WOD)-

Wolfpack (Rx)

For Time:

120 Rower Cals

-Rest 3 mins-

120 Wall Balls (14/10)

10 HR Push-ups EMOM

-Rest 3 mins-

Double Isabel (95/65)

600 Singles

Double Grace (96/65)

-Rest 3 mins-

120 AB Cals

Alpha Team (Rx+)

For Time:

200 AB Cals

-Rest 3 mins-

200 Wall Balls (20/14)

5 HSPU EMOM

-Rest 3 mins-

Double Isabel (155/105)

300 DU

Double Grace (205/145)

-Rest 3 mins-

200 Cal Row

Alpha Team Gymnastics

Metcon (AMRAP – Reps)

AMRAP3

Open Standard HSPU *Strict

Greenbrier Fitness – Class

Warm-up

On Your Own (No Measure)

500m Row / 400m Run

Hip & Shoulder Complex

Weightlifting

Push Press + Push Jerk Complex (4 sets @ 50% of 1RM PCJ)

3+1

3+2

3+3

3+Max Effort

*Record ME set

Metcon

Metcon (Time)

Wolfpack (Rx)

15-12-9

Burpees

Dips

Rest 5 min

5 Rds

6 Deadlifts 225/155

9 KBS 53/35

12 Cal Rower

Rest 5 min

75 Thrusters 45/35

Alpha Team (Rx+)

15-12-9

Burpee to 7″ target

Muscle Up

Rest 5 min

5 Rds

6 Deadlifts 315

3 Rope Climbs

12 Cal Air Assault

Rest 5 min

75 Thrusters 95/65 *

3x Burpees EMOM

Alpha Team Extra Work

If you didn’t complete yesterday’s run, get that in today

Yates Row (3×10)

YTW Complex w/ small plates (3×8)