Month: September 2017

Olympic Lifting

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

Hang Snatch + OHS (building to heavy complex)

Bring bar to hips with snatch grip. Slide bar down legs to mid thigh, bring back up to power position, and finish (all in a fluid motion)! Without resetting, follow that snatch with a steady overhead squat; really push into the bar and control yourself going down and up- don’t rush!

The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

09.06.17

Greenbrier Fitness – 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 TEAM
For Overall Time

AMRAP10

50 Double Unders

10 TTB

30ft HSW

rest 5 minutes

AMRAP10

12 Cal Row

10 GHD Situps

3 Rope Climbs

Metcon (Time)

WOLF PACK
For Overall Time

AMRAP10

12 Cal Row

10 ABMAT Situps

3 Rope Pull to Standing

rest 5 minutes

AMRAP10

150 Single Unders

10 Knee Raises

30ft Bear Crawl

Weightlifting

Snatch (3xEMOM8)

3xEMOM8 @ 65-75% focus on speed and movement

Clean and Jerk (2xEMOM8)

2xEMOM8 @ 65-70% focus on speed and movement

Alpha Team Extra Work

Metcon (No Measure)

Accessory Work
A1) GHD Back Extension

3×15

A2) Half Kneeling Single Arm Press

3×12 (6R/6L)

A3) Strict Toe to Bar

3x 8-12

09.05.17

Announcements

5-9PM tonight – Chili’s will give back 10% of your bill to the Granite Games team!! If you’re able, join us at 7:15pm; if your night is too crazy, please consider grabbing take-out!! Thank you for your incredible support of this adventure!

Greenbrier Fitness – 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 TEAM
For Overall Time

3 rds

350m Row

15 No Jump Burpees

rest :90s

rest 5 minutes

3 rds

400m Run

20 KB Swings 70/53#

rest :90s

rest 5 minutes

3 rds

15/12 Cal Bike

12 Box Step Ups

30 Double Unders

rest :90s

Metcon (Time)

WOLFPACK
For Overall Time

3 rds

10 Cal Bike

12 Box Step Ups

90 Single Unders

rest :90s

rest 5 minutes

3 rds

400m Run

20 KB Swings 53/32#

rest :90s

rest 5 minutes

3 rds

350m Row

15 No Jump Burpee

rest :90s

Olympic Lifting

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

Hang Snatch + OHS (building to heavy complex)

Bring bar to hips with snatch grip. Slide bar down legs to mid thigh, bring back up to power position, and finish (all in a fluid motion)! Without resetting, follow that snatch with a steady overhead squat; really push into the bar and control yourself going down and up- don’t rush!

The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

World Wide WOD!!!

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.

09.01.17

Greenbrier Fitness – 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

Endurance Training

Metcon (9 Rounds for time)

RUN
3x 800m runs @ 80% effort; rest 3:00 minutes

6x 400m Runs @ 80% effort; rest :90s

Metcon

Metcon (Time)

ALPHA TEAM
For Time

21-15-9

OHS 115/75

Box Jump Over 24/20

*after every set perform 3 Rope Climbs

Metcon (Time)

WOLFPACK
For Time

21-15-9

OHS 65/35

Box Jumps or Step-Ups 24/20

*After every set perform 3 strict pull-ups (bands may be used).

Weightlifting

Snatch Balance (3X5)

3×5 @ 55-65%; speed and receiving the bar at bottom of squat *not a heaving a snatch balance

Alpha Team Extra Work

Halting Snatch (5X3)

5 working sets every 2:00 minutes @ 65-75%; pause for 2 seconds below knee.

Snatch Grip Deadlift (4×3 @ 100%; 31X1 tempo; rest 2:00 minutes)

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