Month: March 2017

Greenbrier Fitness – Class

Warm-up

On Your Own (No Measure)

500m Row / 400m Run

Hip & Shoulder Complex

Weightlifting

A1: Back Squat (4×4@85%; 20X1)

A2: Weighted Box Jumps (4×5)

DB Box Jumps

use heavy weight as possble, 24/20

Metcon

Metcon (4 Rounds for time)

Wolfpack (Rx)

4 rounds for working time

20 Double unders

15 Hang Power Cleans 95/65

30 Wall Balls 14/10

15 Burpees

rest 1:30

Alpha Team (Rx+)

4 rounds for working time

50 Double unders

15 Hang Power Cleans 135/95

30 Wall Balls 20/14

15 Lateral Burpees OTB

rest 1:30

Alpha Team Extra Work

Snatch (5×1@90%)

Deficit Snatch Pull (4×3@90-100%)

3-4″ Deficit

Metcon (3 Rounds for time)

3x 1000m row

1st 1000m row

complete 15 Tuck Jumps EMOM

rest 3 min

2nd 1000m Row

complete 12 Split Jumps EMOM

Rest 3 min

3rd 1000m Row

*complete 8 Box Jumps 24/20 *step down

**Better row fast or this will take a while

Greenbrier Fitness – Weightlifting

Greenbrier Fitness – Class

TEAM WOD

Metcon (Time)

4 person teams:

Buy in: 800m relay in pairs

Pair “a” runs

When the first member returns he/she tags the member of their choice to begin the 800 for pair “b”

The whole team must have returned for team to advance to next station

Wod:

200 wb 20/14

1 athlete working at a time while one athlete hangs from pull-up bar with standard pull-up grip

200 burpees

2 athletes working at a time

200 push-ups

4 athletes working at a time

200 sit-ups

2 athletes working at a time

200 m sprint to finish

all 4 athletes run together

Greenbrier Fitness – Class

Metcon

CrossFit Games Open 17.2 (AMRAP – Reps)

12 Minute AMRAP

2 rounds of:

50-ft. weighted walking lunge

16 toes-to-bars

8 power cleans

Then 2 rounds of:

50-ft. weighted walking lunge

16 bar muscle-ups

8 power cleans

M: 50-lb. dumbbells

F: 35-lb. dumbbells

* alternating between toes-to-bars and bar muscle-ups every 2 rounds

CrossFit Games Open 17.2 Scaled (AMRAP – Reps)

12 Minute AMRAP

2 rounds of:

50-ft. weighted walking lunge

16 hanging knee-raises

8 power cleans

Then 2 rounds of:

50-ft. weighted walking lunge

16 chin-over-bar pull-ups

8 power cleans

M: 35-lb. dumbbells

F: 20-lb. dumbbells

* alternating between hanging knee-raises and chin-over-bar pull-ups every 2 rounds

CrossFit Games Open 17.2 Masters 55+ (AMRAP – Reps)

12 Minute AMRAP

2 rounds of:

50-ft. weighted walking lunge

16 toes-to-bars

8 power cleans

Then 2 rounds of:

50-ft. weighted walking lunge

16 chest-to-bar pull-ups

8 power cleans

M: 35-lb. dumbbells

F: 20-lb. dumbbells

* alternating between toes-to-bars and chest-to-bar pull-ups every 2 rounds

CrossFit Games Open 17.2 Masters 55+ Scaled (AMRAP – Reps)

12 Minute AMRAP

2 rounds of:

50-ft. weighted walking lunge

16 sit-ups

8 power cleans

Then 2 rounds of:

50-ft. weighted walking lunge

16 jumping chest-to-bar pull-ups

8 power cleans

M: 20-lb. dumbbells

F: 10-lb. dumbbells

* alternating between sit-ups and jumping chest-to-bar pull-ups every 2 rounds

Greenbrier Fitness – Weightlifting

Warm-up

Weightlifting

Halting Snatch Grip Deadlift (5×2)

3 position: 1 inch from floor, knee, and right before hip. Hold each position for 1 second.

Snatch (10×1)

Keep these light w/the open here! Really focus on form and technique- like usual 😉

Halting Clean Grip Deadlift (5×2)

Clean (10×1)

Keep these light w/the open here! Really focus on form and technique- like usual 😉

Greenbrier Fitness – Class

Warm-up

On Your Own (No Measure)

500m Row / 400m Run

Hip & Shoulder Complex

Warm-up (No Measure)

:30 Couch Stretch (L/R)

Lateral Lunges – 10 ea

Inchworm to Pushup x5

PVC OHS w/ 3-sec Pause + BTN Press at bottom X5

Banded Good Morning x10

Weightlifting

Deadlift (4×8 @ 70%)

Metcon

Metcon (AMRAP – Reps)

E6MOM24

200m Run (400m Run)

15/12 Cal Row (AB)

AMRAP Burpees until 4:30

:90s Rest

(Alpha Team – Rx+)

Greenbrier Fitness – Class

Warm-up

On Your Own (No Measure)

500m Row / 400m Run

Hip & Shoulder Complex

Strength

High Hang Snatch + Below the Knee Snatch (6×1)

Front Squat (4×3)

Metcon

Metcon (AMRAP – Reps)

Wolfpack:

AMRAP16

32 KBS (53/35)

32 Mtn Climbers

32 Air Squats

32 Pushups

Alpha Team:

AMRAP16

32 KBS (70/53)

32 Cal Row

32 Pull-ups

32 Cal AB

Alpha Team Gymnastics

Metcon (3 Rounds for reps)

SHSPU + KHSPU

3x

ME Strict HSPU

Come down for :15s rest

ME Kipping HSPU

Strict Pull-ups (3x ME)

Alpha Team Extra Work

Metcon (AMRAP – Rounds)

EMOM20

odd – 8 DBL KB Front Rack WL @ 70/53

even – 20′ HSW