Month: March 2017

Greenbrier Fitness – NEW YOU

Warm-up

On Your Own (No Measure)

500m Row / 400m Run

Hip & Shoulder Complex

Lesson

Air Squats / Modifications (No Measure)

Metcon

NEW YOU – DAY 1 (Time)

400m Run

15 Air Squats

5 Sit-ups

200m Run

10 Air Squats

10 Sit-ups

100m Run

5 Air Squats

15 Sit-ups

Greenbrier Fitness – Class

Warm-up

On Your Own (No Measure)

500m Row / 400m Run

Hip & Shoulder Complex

Warm-up (No Measure)

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 Lunge x10ea

-High Knee Run x 10ea

-Lateral High Knee Run x10ea

-Squat Jumps x5

Weightlifting

Back Squat (4×3 @ 88% ; Tempo 20X1)

Perform a set E2MOM

Metcon

Metcon (Time)

5 rds for time

20 Cal Row

20 Cal AB

20 Burpees

Alpha Team Gymnastics

Warm-up (No Measure)

Gymnastics Prep

5 Rounds:

2 Muscle Up Transition *if needed use toes to assist, keep focus on pressing down

3 False grip Ring Pull up to sternum

Metcon (Time)

3 Muscle Ups AFAP Rest 1:2 Till 21 Complete

Alpha Team Extra Work

Snatch (5×1 @ 93%)

Deficit Snatch Pull (4×3 @ 90-100%)

3-4″ Deficit

Weighted Box Jumps (4×5; use heavy weight as possble, 24/20)

Metcon (AMRAP – Reps)

AMRAP10

buy in 2k row

remaining time max effort

Parallette HSPU

Greenbrier Fitness – NEW YOU

Warm-up

On Your Own (No Measure)

500m Row / 400m Run

Hip & Shoulder Complex

Lesson

Air Squats / Modifications (No Measure)

Metcon

NEW YOU – DAY 1 (Time)

400m Run

15 Air Squats

5 Sit-ups

200m Run

10 Air Squats

10 Sit-ups

100m Run

5 Air Squats

15 Sit-ups

Greenbrier Fitness – Weightlifting

Warm-up

Weightlifting

Snatch & Clean and Jerk Max (Total Weight)

Last day w/Coach Malory calls for max day!! Warm-up with either 3 position work (floor/knee/hip), tall, or muscle snatch for a few sets. Then start loading that bar and trusting the work you’ve put in!

Greenbrier Fitness – Class

Warm-up

On Your Own (No Measure)

500m Row / 400m Run

Hip & Shoulder Complex

TEAM WOD

Metcon (Time)

With a Partner:

800m Warm Up (1 mi)

Per Person:

20 Hang cleans 95/65 (135/95)

30 Abmat situps (GHD)

40 Air squats (Goblet 53/35)

Per Team:

50 Shoulder to Overhead 95/65 (135/95)

60 Cal Row (AB)

70 Burpees (OTB)

Per Person:

80 mountain climbers (w/ pushup after every 4 reps) – 1,2,3,4….
One person working at a time

Wolfpack/Rx as written

Alpha Team/Rx+ in ()

Greenbrier Fitness – Class

Warm-up

On Your Own (No Measure)

500m Row / 400m Run

Hip & Shoulder Complex

Burgener Warm-up (No Measure)

BURGENER WARM-UP:

1. Down and “Finish”

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2″, 4″, 6″

5. Snatch Drops

SKILL TRANSFER EXERCISES:

1. Snatch Push Press

2. Overhead Squat

3. Heaving Snatch Balance

4. Snatch Balance without a dip

5. Snatch Balance with a dip

Metcon

CrossFit Games Open 17.3 (AMRAP – Reps)

Prior to 8:00, complete:

3 rounds of:

6 chest-to-bar pull-ups

6 squat snatches (95# / 65#)

Then, 3 rounds of:

7 chest-to-bar pull-ups

5 squat snatches (135# / 95#)

Prior to 12:00, complete 3 rounds of:

8 chest-to-bar pull-ups

4 squat snatches (185# / 135#)

Prior to 16:00, complete 3 rounds of:

9 chest-to-bar pull-ups

3 squat snatches (225# / 155#)

Prior to 20:00, complete 3 rounds of:

10 chest-to-bar pull-ups

2 squat snatches (245# / 175#)

Prior to 24:00, complete 3 rounds of:

11 chest-to-bar pull-ups

1 squat snatch (265# / 185#)

If all reps are completed, time cap extends by 4 minutes.

CrossFit Games Open 17.3 Scaled (AMRAP – Reps)

Prior to 8:00, complete:

3 rounds of:

6 jumping chin-over-bar pull-ups

6 squat snatches (45# / 35#)

Then, 3 rounds of:

7 jumping chin-over-bar pull-ups

5 squat snatches (75# / 55#)

Prior to 12:00, complete 3 rounds of:

8 jumping chin-over-bar pull-ups

4 squat snatches (95# /65#)

Prior to 16:00, complete 3 rounds of:

9 jumping chin-over-bar pull-ups

3 squat snatches (115# / 75#)

Prior to 20:00, complete 3 rounds of:

10 jumping chin-over-bar pull-ups

2 squat snatches (135# / 95#)

Prior to 24:00, complete 3 rounds of:

11 jumping chin-over-bar pull-ups

1 squat snatch (155# / 105#)

If all reps are completed, time cap extends by 4 minutes.

* Power snatches with overhead squats permitted

CrossFit Games Open 17.3 Masters 55+ (AMRAP – Reps)

Prior to 8:00, complete:

3 rounds of:

6 chin-over-bar pull-ups

6 squat snatches (75# / 45#)

Then, 3 rounds of:

7 chin-over-bar pull-ups

5 squat snatches (105# / 75#)

Prior to 12:00, complete 3 rounds of:

8 chin-over-bar pull-ups

4 squat snatches (135# /95#)

Prior to 16:00, complete 3 rounds of:

9 chin-over-bar pull-ups

3 squat snatches (155# / 115#)

Prior to 20:00, complete 3 rounds of:

10 chin-over-bar pull-ups

2 squat snatches (185# / 135#)

Prior to 24:00, complete 3 rounds of:

11 chin-over-bar pull-ups

1 squat snatch (205# / 155#)

If all reps are completed, time cap extends by 4 minutes.

* Power snatches with overhead squats permitted

Greenbrier Fitness – Class

Warm-up

On Your Own (No Measure)

500m Row / 400m Run

Hip & Shoulder Complex

Weightlifting

1 Strict Press + 4 Push Presses (4 sets at heavy weight)

Metcon

Metcon (AMRAP – Rounds and Reps)

Partner WOD

AMRAP15

10 Thrusters 75/55

10 Pullups

10 Cal Row
**leap frog style workout

P1 – does thruster

P2 – does pullups

P1 – does row

P2 – does thruster

P1 – does pullups

P2 – does Row

Greenbrier Fitness – Rowbotics

Warm-up

On Your Own (No Measure)

500m Row / 400m Run

Hip & Shoulder Complex

Rowbotics w/ KD

Warm-up (No Measure)

Rowing Technique Warm-up

800m Run (Time)

Max Effort 800m Run

Metcon (3 Rounds for time)

3x1000m Row
3 min rest between each set

800m Run (Time)

Max Effort 800m Run

Greenbrier Fitness – Class

Warm-up

On Your Own (No Measure)

500m Row / 400m Run

Hip & Shoulder Complex

Weightlifting

Clean (work up to heavy clean; 2×2 @ 90% of Heavy clean)

Front Squat (Work up to 90% for 1; then drop set 2×2 @ -10Kg)

Metcon

Metcon (AMRAP – Reps)

Wolfpack (Rx)

EMOM20

odd – 3 to 5 Chest to Bar Pull-ups

even – 3 to 5 Box Jumps @ 30/24

Alpha Team (Rx+)

EMOM20

odd – 3 to 5 Muscle Ups

even – 3 to 5 Box Jumps @ 40/32

Alpha Team Gymnastics

Metcon (Time)

Handstand Hip Slaps

30 reps
**Shift weight to one hand, start by simply just trying to move your hand to the side freely, then work toward the goal of touching your hip with straight arm

Metcon (10 Rounds for time)

EMOM20

10′ HS Walk + 5 Push Ups
*aim for speed of each round

Alpha Team Extra Work

Metcon (AMRAP – Rounds and Reps)

AMRAP15 *with partner

10 Thrusters 115/75

12 CTB Pullups

10 Cal Row
**leap frog style workout

P1 – does thruster

P2 – does CTB

P1 – does row

P2 – does thruster

P1 – does CTB Pullups

P2 – does Row

Greenbrier Fitness – Class

Warm-up

On Your Own (No Measure)

500m Row / 400m Run

Hip & Shoulder Complex

Gymnastics

Handstand Hold (As few sets as possible)

Hand Stand Hold

Accumulate 3 min in Handstand Hold position
Record longest hold

Metcon (AMRAP – Reps)

Wolfpack (Rx)

EMOM8

3-8 HSPU

Alpha Team (Rx+)

EMOM8

3 Deficit @ 6″+ 5 Kipping @ Regular

Metcon

Metcon (Time)

Wolfpack (Rx)

4 Rounds for time

400m Run

15 Power Snatches 95/65

Alpha (Rx+)

5 rounds for time

500m Row

10 Power Snatches 135/95

Alpha Team Extra Work

Metcon (Calories)

Air Assault for Max Cals

3 sets:

2:00 min work

-rest :90s

3 sets:

:90s Work

-rest :60s

3 sets:

:60s work

-rest :30s

1 set:

:30s max Effort

Metcon (No Measure)

Legless Rope Climbs

10x Reps *NFT