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
CROSSFIT GROWL 