Greenbrier Fitness, CrossFit Stars and Bars – Class
Warm-up
3 rd NFT:
12-16x Alternating Shoulder Press Kneeling with Dumbbells
6-8x Bent Over Row Dumbbells in Lunge Position
6x Bulgarian Squat with Dumbbells
Weightlifting
Hang Power Snatch
EMOM20
sets 1-10; 2-3 reps @ 70-80%
sets 10-20; 2-1 reps @ 80-90%
Back Squat (6×4@80%)
6×4 @ 80%; rest 3:00; 2111 tempo
*after each set 3-5 box Jumps 30+ inch box.
Metcon
Metcon (AMRAP – Rounds and Reps)
Competition/Performance Training
AMRAP20
10/8 Cal Bike
1 rd of Nate (2 MU; 4 KHSPU; 8 KBs 32/24 kg)
Metcon (AMRAP – Rounds and Reps)
Fitness Training
AMRAP20
10 Cal Row
4 Pullups/Ring Rows
6 HR Pushups
8 KB Swings 24/16kg
Competition/Performance Extra Work
Metcon (Time)
Run Tester
1 mile Run (tester)
warm up appropriately, your heart rate should be elevated substantially prior to.
6-8x 40 yds sprints progressing to 100% effort; rest 3-5 minutes then start 1 mile tester
CROSSFIT GROWL 