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 rds for time
50ft Prowler sprint at moderate weight
5 power Clean and jerks 165/115
10 Front Lunges 165/115
50ft prowler sprint At moderate weight
rest 3:00 minutes
Metcon (Time)
Fitness Training
5 Rounds For Time:
50ft Farmer’s Carry with 2 KBs
5 Power Clean and Jerks 115/85
10 Front Lunges 115/85
50ft. Farmer’s Carry with 2 KBs
rest 3:00 minutes
Weightlifting
Overhead Squat (3×5 @55-65%)
Work up to heavy triple in 12 minutes; then 3 sets of 5 @ 55-65% focusing on technique, keep a 3333 tempo on drop sets
Competition/Performance Extra Work
Deficit Clean Pulls (5×5 @95-100%)
3×5 @ 95-100% of Clean; focus on driving with legs and not allowing the butt to shoot up on initial lift
Metcon (Calories)
Assault Bike
8 sets of:
:45 sec work / :45 sec slow spin
rest 4 minutes
8 sets of:
:45s sec work / :45 sec slow spin
CROSSFIT GROWL 