Greenbrier Fitness – Class
Warm-up
ON YOUR OWN
500m Row/ 400m Run
Hip & Shoulder Complex
10 mins to complete as much as possible:
-30 sec Couch Stretch
-30 sec Samson Stretch
-30 sec Bar to Quads Squat
-Forward Lunge x10ea
-Lateral High Knee Run x10ea
-Squat Jumps x5
Gymnastics
HSPU
WOLFPACK
**HSPU practice/protocols
ALPHA TEAM
30 Deficit HSPU every third rep 5sec pause in the bottom
SKILL/STRENGTH
Power Snatch from Hip (5×3 @ 70-75% )
Metcon
Metcon (AMRAP – Reps)
Aerobic Tabata
8 rds of each movement:
Air Assault
Burpee
Row
Pullups
Weightlifting
Deadlift (1×1 @ 90%; then 2×3 @ -20Kg focusing on speed)
Alpha Team Extra Work
Accessory Work
3×5 Seated Box Jump for height
3×12 DB Bulgarian Split Squat (6R/6L)
CROSSFIT GROWL 