Author: greenbrierfitness

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)

Partner WOD
Partner WOD

The Coaches’ Favorites!

Today’s team WOD will give you a little insight on some of your coaches’ favorite movements. Today will feature:

Coach Teresa – Lateral Box Jumps 150 @ (24/20)

Coach Christin – Snatches 50 @ (135/95)

Coach Justin – Ball Over Shoulder 75 @ (80/50)

Coach David – Muscle Ups/Pullups/Ring Rows 25

Coach Kristen – Deadlifts 100 @ (185/135)

Coach Mary – Double Unders 200

Teams of 2:

*For Overall Time

All teams will move through the stations and complete the allotted reps of each movement. Only 1 team member will be working at a time. The other member will be in a weighted hold (kettlebell, wall ball, plate or dumbbell) while the one member is working. The object being held CANNOT touch the ground during the entire workout, but can be held in any way! If the object touches the ground, each person much complete 10 Calories on the Assault Bike!

Greenbrier Fitness, CrossFit Stars and Bars – NEW YOU

Warm-up

On Your Own (No Measure)

20/15 Calories on Assault Bike

500m Row / 400m Run

Hip / Shoulder Complex

Lesson

Deadlift

KB Deadlift / KB Russian Swing (No Measure)

Metcon

NEW YOU – DAY 3 (Time)

4 Rounds for Time:

15 KB Deadlifts 35/24

10 KBS – Russian 35/24

5 Burpees

-Rest 30 secs after each round

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

Greenbrier Fitness, CrossFit Stars and Bars – NEW YOU

Warm-up

On Your Own (No Measure)

20/15 Calories on Assault Bike

500m Row / 400m Run

Hip / Shoulder Complex

Lesson

Deadlift

KB Deadlift / KB Russian Swing (No Measure)

Metcon

NEW YOU – DAY 3 (Time)

4 Rounds for Time:

15 KB Deadlifts 35/24

10 KBS – Russian 35/24

5 Burpees

-Rest 30 secs after each round

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

Endurance Training

Metcon (Time)

Row

Warmup: 5 minutes easy pace

Then – 10x 250m @ 90% effort; rest 1:00 minute

10 minutes easy pace cool down

Metcon (Time)

2 sets each of 5 minutes work / 2 minutes rest

Part A: Run

-rest 3 minutes

Part B: Row

-rest 3 minutes

Part C: Bike

Greenbrier Fitness, CrossFit Stars and Bars – NEW YOU

Warm-up

On Your Own (No Measure)

20/15 Calories on Assault Bike

500m Row / 400m Run

Hip / Shoulder Complex

Lesson

Strict Press (E2MOM6)

Push Press (E2MOM6)

Box Jumps

Metcon

NEW YOU – DAY 2 (Time)

For Time:

BUY IN: 500m Row

Then 3 Rounds:

5 Push Press 65/45

10 Hand Release Push-ups

15 Box Jumps

200m Run

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 sets of HELEN:

1 rd of helen @ 85-90% effort =

400m Run

21 KB Swings 53/35

12 pullups

-rest :90s-

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
Fitness Training

Weightlifting

Hang Power Snatch (5×3 @ 75-85% then, 3×1-2 @ 85-90% )

Rest as needed between sets.

Back Squat (6×3 @ 80%)

6×3 @ 80%; rest 3:00; 2111 tempo *after each set 3-5 standing tall box Jumps 20/24 inch box. Land with straight legs on box

Competition/Performance Extra Work

Metcon (AMRAP – Rounds and Reps)

2x AMRAP5

10 Alt DB Snatch 50/35

5 Box Jump Step Down 24/20

5 DB Burpees 50/35

rest 2 minutes

2x AMRAP5

5 Ring Pullups *try to maintain False Grip

5 SHSPU

5 HR Push Ups w/ feet on 45# plate

rest 2minutes

2x AMRAP5

5R/5L DB Single Arm Thrusters 50/35

2/1 Rope Climb

Greenbrier Fitness, CrossFit Stars and Bars – NEW YOU

Warm-up

On Your Own (No Measure)

20/15 Calories on Assault Bike

500m Row / 400m Run

Hip / Shoulder Complex

Lesson

Strict Press (E2MOM6)

Push Press (E2MOM6)

Box Jumps

Metcon

NEW YOU – DAY 2 (Time)

For Time:

BUY IN: 500m Row

Then 3 Rounds:

5 Push Press 65/45

10 Hand Release Push-ups

15 Box Jumps

200m Run

Greenbrier Fitness, CrossFit Stars and Bars – NEW YOU

Warm-up

On Your Own (No Measure)

20/15 Calories on Assault Bike

500m Row / 400m Run

Hip / Shoulder Complex

Lesson

Air Squats / Modifications (No Measure)

Metcon

NEW YOU – DAY 1 (Time)

400m Run

15 Air Squats

15 Sit-ups

200m Run

10 Air Squats

10 Sit-ups

100m Run

5 Air Squats

5 Sit-ups

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 (2 Rounds for reps)

Competition/Performance Training
AMRAP10

5x DB Renegade Man Makers 35/25

10/8 Cal Bike

5x Ring Muscle Ups

10/8 Cal Bike

rest 5 minutes

AMRAP10

50 Double Unders

12 TTB

250/200m Row

12 DB Hang Squat Clusters 35/25

Metcon (2 Rounds for reps)

Fitness Training
AMRAP10

100 Single Unders

12 ABMAT Sit-Ups

250/200m Row

12 Goblet Squats

rest 5 Minutes

AMRAP10

5x DB Renegade Man Makers

200m Run

5x Ring Rows

5x Dips

200m Run

Weightlifting

Hang Power Clean (4x EMOM12)

4x EMOM12

*start @ 50% and work up 5-10# each set. If you fail drop 10-15# and conitnue til end of emom

(Fitness Training: Stay at 50% and focus on form and technique)

Push Press (work up to a 4RM; then 3×4 @ 80%)

Competition/Performance Extra Work

DBL Underhand Grip Bent Over BB Row (3×8-12 @ 31X1 tempo)

Metcon (Time)

Row

Warmup: 5 minutes easy pace

Then – 10x 250m @ 90% effort; rest 1:00 minute

10 minutes easy pace cool down