Greenbrier Fitness – Class
Warm-up
ON YOUR OWN
*Athletes try to come in a couple of minutes early to start the warm-up.
400m row/run
10 PVC Pass-through
10 PVC Around-the-World
10 PVC Good Morning
10 Push-Ups
10 Air Squats (slow)
10 Lunges (slow)
10 Burpees
SKILL/STRENGTH
Jerk ( Jerk Work up to heavy Triple; 3×3 @ 80%)
Metcon
WOLFPACK
Metcon (Time)
WOLFPACK
Five rounds for time of:
400 Meter Run
10 Dumbbell Push Presses
10 Alternating Lunges with DB Farmer’s Carry
Metcon
ALPHA TEAM
1: Metcon (6 Rounds for reps)
ALPHA TEAM
E2MOM12
20/15 Cal Assault
remaining time Max effort Muscle Ups
goals to stay consistent
Record the number of MU in each round.
-Rest 3-5 minutes
2: Metcon (6 Rounds for reps)
ALPHA TEAM
E2MOM12
20/15 Cal Row
remaining time Max Effort SHSPU
goals to stay consistent
Record the number of SHSPU in each round
-Rest 3-5 minutes
3: Metcon (6 Rounds for reps)
ALPHA TEAM
E2MOM12
12 Burpee Box Jump Overs 24/20
remaining time Max Effort Rope Climbs
goal is to stay consistent.
Record the number of Rope Climbs in each round
Alpha Team Extra Work
Clean Pull (5×5 @ 90% *off 45# plate for deficit; tempo 32X1)
Metcon (No Measure)
4 rds for quality:
12 Glute Ham Raises (12 weight back ext)
12 Seated DB Single Arm Press (12R/12L)
12 Standing Single Arm DB Upright Row (12R/12L)
12 DB Bulgarian Split Squats (12R/12L)
*Perform all movements with a 3 second eccentric descent
CROSSFIT GROWL 