Greenbrier Fitness – Class
Metcon
Metcon (AMRAP – Reps)
WWW #1
RX
WOD 1: “Frantastic Four”
AMRAP 4 minutes:
12 thrusters (75#/55#)
9 toes to bar
6 push-ups
2 minute rest
AMRAP 4 minutes:
12 thrusters (95#/75#)
9 Pull-ups
6 burpees
2 minute rest
AMRAP 4 minutes
12 thrusters (115#/95#)
9 C2B Pull-ups
6 Bar Facing Burpees
Score: Total Reps from all 3 AMRAPs.
Metcon (AMRAP – Reps)
WWW #2
RX
WOD 2: “Annie Get Your Oar”
15 minute time cap.
50 Calorie Row
50 Double Unders
40 Calorie Row
40 Double Unders
30 Calorie Row
30 Double Unders
20 Calorie Row
20 Double Unders
10 Calorie Row
10 Double Unders
AMRAP abmat sit-ups remaining time
Score is the total reps completed in 15’.
Metcon (Weight)
WWW #3
WOD 3: “Clean up on Aisle 3”
All divisions except Youth will do this workout. Youth divisions will do WoD 3a below.
10 minutes to hit 5 successful cleans. 2 minutes dedicated to each lift. Must complete lift in 2 minute period. Must increase weight each cycle and cannot take weight off once it has been loaded. Consider it a E2MOM cycle. Total score is successful (up to 5) loads added together.
Score = sum of the 5 lifts or attempted lifts (0)
If a lift is missed, you can attempt again within the 2 minute time period as many times as you would like. If you do not complete a lift in the 2 minutes, it can be attempted again in the next 2 minute period, but the weight for that lift is 0. For example, if an athlete attempts 145 lb clean and misses it after 2 attempts during that 2 minute time period, they get a 0 for that 2 minutes. If they make it in the next 2 minute period, then they get 145 for that round.
Can be power clean or squat clean. Must start from the ground and must be completed with hips and knees fully extended with elbows in front of the bar.
Metcon (Time)
WWW #3a
WOD 3a: “Hot Lava”
8’ time cap
60’ (30’ in each direction) plate relay using (2) bumper plates. Athlete will have 2 plates in stack behind the start line (athlete is also behind the start line). Athlete places one plate in front of him and stands on it while reaching behind to get the second plate. Second plate is then placed on the floor (hot lava) in direction of travel and athlete moves to that plate and repeats the process until athlete crosses the turn around line with both plates. Athlete then changes direction and proceeds back to the finish line using the same process. At no time in either direction can athlete’s feet or hands touch the floor between the start/finish and turn around lines. If he or she does then they must stop and do 3 burpees in the hot lava before resuming from the plate they were on when the violation occurred.
Score is time to complete one down and back (60’ total) travel.
Metcon (AMRAP – Reps)
WWW Floater
RX
FLOATER WOD:
“Up The Creek with a Paddle”
2 minutes- Increasing Ladder
1 Bar Muscle Up
1 Deadlift (315/225)
2 Bar Muscle Ups
2 Deadlifts
3 Bar Muscle Ups
3 Deadlifts
And so on…
Until 2 minutes is up.
CROSSFIT GROWL 