Greenbrier Fitness, CrossFit Stars and Bars – Class
Warm-up
3 rd NFT:
6x Clean and Squat Double Arm Bottoms Up from Symmetrical Stance with Two KB
8x Deadlift Single Leg Single Arm with Two DB
4-6 Get-up High Pelvis to Bend with One KB
Weightlifting
Push Press (Work up to a 1RM; drop to 85% for 1 max effort set)
Metcon
Metcon (Time)
Competition/Performance Training
5 rds for time @ 80-85% effort
250m Row
10 Burpee CTB Pullups
15 DB Push Press 50/35#
20 Box Jumps 24/20
rest :90s
Metcon (Time)
Fitness Training
5 rds for time (30 minute cap)
200m Run
10 Ring Rows
10 DB Push Press
10 Box Jumps 24/20
rest 1 minute
Competition/Performance Extra Work
Hang Power Clean
Minute 1-10 – 5x @ 65-75%
Minutes 10-20 – Build by 5# to heavy single
DBL Underhand Grip Bent Over BB Row (3×8-12 @ 31X1 tempo)
Metcon (3 Rounds for calories)
Assault Bike
3x 5 minute Intervals
*stay within 3-5 cals of 1st set
**rest 2:30 minutes btw intervals
CROSSFIT GROWL 