Greenbrier Fitness, CrossFit Stars and Bars – Class
Warm-up
3 rds NFT
A: 5r/5L med ball big circles
B: 8-12x med ball shotgun w/ straight legs
C: 8r/8l side toss iso lunge w/ med ball
Weightlifting
Front Squat (5×1)
Competition/Performance Training:
Work up to a heavy single @ a 24X1 tempo; then drop set @ 80% for 5×1 focusing on speed with no tempo followed by 3x very high box jump w/ step down
Fitness Training:
Work up to a heavy single; then drop set @ 80% for 5×1.
Metcon
Metcon (Time)
Competition/ Performance Training
For Time
30-20-10
Bench Press 155/105
Wall Ball 30/20
– then –
100 Double Unders *Every break 10x Burpees (dubs only)
Metcon (Time)
Fitness Training
For Time
25-15-5
Push Ups
Wall Ball 14/10
– then –
200 Single Unders *Every break 5x Burpees (SU only)
Competition/Performance Extra Work
2 Cleans + 3 Jerks (Work up to heavy Complex; then 3 sets @ 80% )
Complex
1 rep = 2 cleans + 3 jerks
You can drop weight after 1st clean, does not need to be TNG
A: Metcon (AMRAP – Rounds and Reps)
AMRAP10
100 Cal Assault Buy In; remaining time:
Nate:
2 muscle ups 4 SHSPU 8 KBS 70/53
rest 5 minutes
B: Metcon (AMRAP – Reps)
AMRAP10
Jackie
Remaining time:
AMRAP LLRC
CROSSFIT GROWL 