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
Weightlifting
Hang Power Clean (15×2)
2 reps EMOM15
Start @50% and work up 5-10# and continue til end of emom.
Push Press
work up to a 2RM; then 4×2 @ 80%
Metcon
Metcon (AMRAP – Rounds and Reps)
Competition/Performance Training
A) AMRAP12
6 DB Burpees @ 50/35
200m Run
6 DB Hang power clean and push press 50/35
200m Run
Rest 5 minutes
B) AMRAP12
15 Wall Balls 20/14
5 SHSPU
15/12 Cal Row
15 GHD Situps
Metcon (AMRAP – Rounds and Reps)
Fitness Training
A) AMRAP12
6 Burpees
200m run
6 Hang Power Cleans 95/65
200m run
Rest 5 minutes
B) AMRAP12
15 Wall Balls 14/10
5 HR Push Ups
15/12 Cal Row
15 ABMAT situps
Alpha Team Extra Work
DBL Underhand Grip Bent Over BB Row (3×8-12)
@31×1 tempo
Metcon (Calories)
Assault Bike
2 minutes on/ 1 minute rest for 10 sets @ 80-85% effort.
