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)
Competition/Performance Training
5 sets of HELEN:
1 rd of helen @ 85-90% effort =
400m Run
21 KB Swings 53/35
12 pullups
-rest :90s-
Helen (Time)
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
Fitness Training
Weightlifting
Hang Power Snatch (5×3 @ 75-85% then, 3×1-2 @ 85-90% )
Rest as needed between sets.
Back Squat (6×3 @ 80%)
6×3 @ 80%; rest 3:00; 2111 tempo *after each set 3-5 standing tall box Jumps 20/24 inch box. Land with straight legs on box
Competition/Performance Extra Work
Metcon (AMRAP – Rounds and Reps)
2x AMRAP5
10 Alt DB Snatch 50/35
5 Box Jump Step Down 24/20
5 DB Burpees 50/35
rest 2 minutes
2x AMRAP5
5 Ring Pullups *try to maintain False Grip
5 SHSPU
5 HR Push Ups w/ feet on 45# plate
rest 2minutes
2x AMRAP5
5R/5L DB Single Arm Thrusters 50/35
2/1 Rope Climb
CROSSFIT GROWL 