Month: September 2017

9.30.17

Greenbrier Fitness, CrossFit Stars and Bars – Class

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

Metcon (Time)

Partner WOD

Alpha (competition/performance training)
100 Cal Bike

50 Parallete HSPU

100 CTB Pullups

150 Wallballs 30/20

200 Cal Row

Metcon (Time)

Partner WOD

Wolfpack (fitness training)
200 Cal Row

150 Wallballs 20/14

100 Pullups

50 Hand Release Pushups

100 Cal Bike

09.29.17

Greenbrier Fitness, CrossFit Stars and Bars – Class

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

Metcon

Metcon (Time)

ALPHA (competition/performance training)
6 Rounds:

12 Lateral Burpees

12 DB Power Cleans 50/35

12 DB S2O 50/35

200m sprint on row

rest :90s btw sets

Metcon (Time)

Wolfpack (fitness training)
6 Rounds:

12 Burpees

12 Power Cleans 95/65

12 S2O 95/65

200m run

rest :90s btw sets

Weightlifting

Power Clean + 2 Front Squats (3×1)

Work up to a heavy complex in 10 minutes; then 3 sets @ 70-80% focusing on speed.

Alpha Team Extra Work

Power Clean + Halting Clean from below knee + 2 front squats (3×1)

Work up to a heavy complex in 12 minutes; then 3 sets @ 70-80% focusing on speed.

Deficit Clean Pulls (5×3 @ 95-100% of clean)

Focus on driving with legs and not allowing the butt to shoot up on initial lift.

Metcon (Calories)

Assault Bike
12 Sets:

:90s work/ :45s slow spin @ 80-85% effort

Oly

Greenbrier Fitness – Olympic Lifting

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
Today we will go through the entire warmup using the empty barbell.

Drop Snatch (E2MOM)

Focus on Speed andd balance in the drop. Do NOT push it out (must be able to lock arms out during the drop).

Snatch Pull + Hang (or full) Snatch (EMOM or E2MOM)

Snatch Pull:

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

Snatch (hang or full):

Either reset bar back to floor for full snatch and perform a snatch, or reset bar to hips, hang to mid thigh, and snatch.

*Reminder: All snatches should be considered “squat” snatches unless noted otherwise! 🙂 (Or if I tell you specifically in class that a power is okay)
Building to heavy but not 1RM. This is our “starting max” after having done the intro to snatch.

09.27.17

Greenbrier Fitness, CrossFit Stars and Bars – Class

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

Metcon

Metcon (18 Rounds for reps)

Alpha (competition/performance training)
EMOM18

Minute 1 – 10x Burpees + 20 double Unders

Minute 2 – 6/4 Bar Muscle Ups

Minute 3 – 12x DB Snatch 70/50

Metcon (18 Rounds for reps)

Wolfpack (fitness training)
EMOM18

Minute 1 – 10x Burpees

Minute 2 – 10x pull-ups/Ring Rows

Minute 3 – 10x DB Snatch 50/35

Weightlifting

Back Squat (6×2 @ 80%)

6×2 @ 80%; rest 2:00; 2111 tempo *after each set 3-5 standing tall box Jumps 20/24 inch box. Land with straight legs on box

Hang Power Snatch (3×5 @60-70%; 3×3 @80%)

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