Author: greenbrierfitness

Greenbrier Fitness – Rowbotics

Warm-up

On Your Own (No Measure)

500m Row / 400m Run

Hip & Shoulder Complex

Warm-up (No Measure)

Rowing Form & Technique

Aerobic Capacity Training w/ Kristen

Metcon (AMRAP – Reps)

Partner Row (20 min)

1000m Row

750m Row

500m Row

250m Row

100m Row
While one partner row, other partner does air squats until section complete. Then switch. If finished before 20 min go back up the ladder.

Midline Strength

Metcon (AMRAP – Reps)

4 Rounds

1 min Abmat Sit-ups

1 mins Bicycles

1 min Russian Twists

1 min Flutterkicks

1 min Plank

Greenbrier Fitness – Class

Warm-up

On Your Own (No Measure)

500m Row / 400m Run

Hip & Shoulder Complex

Warm-up (No Measure)

10 mins to complete as much as possible:

-30 sec Couch Stretch

-30 sec Samson Stretch

-30 sec Bar to Quads Squat

-Forward Lunge x10ea

-Lateral Lunge x10ea

-High Knee Run x 10ea

-Lateral High Knee Run x10ea

-Squat Jumps x5

Weightlifting

Front Squat (Work up to 90% for 1; then drop set 2×2 @ -10Kg)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP9

10 Wall Balls

10 Pullups

Alpha Team Gymnastics

Warm-up (No Measure)

Gymnastics Prep:

100′ Bear Crawl

100′ Crab Walk

100′ Hopping bear crawl

100′ Crab Walk

Metcon (AMRAP – Reps)

EMOM x5

20′ HS Walk

-into-

EMOMx5

6 Strict HSPU

Metcon (Distance)

ROW – 30 min TT

Clean (Clean work up to heavy clean; 2×2 @ 90% of Heavy )

Greenbrier Fitness – NEW YOU

Warm-up

On Your Own (No Measure)

500m Row / 400m Run

Hip & Shoulder Complex

Lesson

Midline for OH Strict Press / Push Press (No Measure)

Weightlifting

3 Strict Press + 5 Push Press (3 sets)

Rest 2:30 between sets

Metcon

NEW YOU – DAY 2 (Time)

For Time:

500m Row Buy-In

Then 3 Rounds:

10 Hand Release Push-ups

15 Box Jumps

400m Run

Greenbrier Fitness – Class

Warm-up

On Your Own (No Measure)

500m Row / 400m Run

Hip & Shoulder Complex

Warm-up (No Measure)

10 mins to complete as much as possible:

-30 sec Couch Stretch

-30 sec Samson Stretch

-30 sec Bar to Quads Squat

-Forward Lunge x10ea

-Lateral Lunge x10ea

-High Knee Run x 10ea

-Lateral High Knee Run x10ea

-Squat Jumps x5

Weightlifting

Power Clean (E :90 for 10 rounds)

Wolfpack:

2 Power Cleans @ Heavy Weight

Alpha Team:

2 Power Cleans 275/205

2 Legless Rope Climbs

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP18

18x KB Snatches 53/35

36x Double Unders

18x Box Jump Overs 20”

36x Cal Row

Alpha Team Gymnastics

Warm-up (No Measure)

Gymnastics Prep:

3 Rounds

10 HS Shoulder Shrugs

5 Tempo Dips

*deeper each time

Metcon (AMRAP – Reps)

2:00 OH Double KB Hold

-Into-

EMOMx 6

10 Kipping HSPU

Greenbrier Fitness – NEW YOU

Warm-up

On Your Own (No Measure)

500m Row / 400m Run

Hip & Shoulder Complex

Lesson

Air Squats / Modifications (No Measure)

Metcon

NEW YOU – DAY 1 (Time)

400m Run

15 Air Squats

5 Sit-ups

200m Run

10 Air Squats

10 Sit-ups

100m Run

5 Air Squats

15 Sit-ups

Greenbrier Fitness – Class

Warm-up

On Your Own (No Measure)

500m Row / 400m Run

Hip & Shoulder Complex

Warm-up (No Measure)

10 mins to complete as much as possible:

-30 sec Couch Stretch

-30 sec Samson Stretch

-30 sec Bar to Quads Squat

-Forward Lunge x10ea

-Lateral Lunge x10ea

-High Knee Run x 10ea

-Lateral High Knee Run x10ea

-Squat Jumps x5

Weightlifting

Back Squat (4×3 @ 88% ; Tempo 20X1)

Perform a set E2MOM

Metcon

Metcon (Time)

5 rds for time

20 Cal Row

20 Cal AB

20 Burpees

Alpha Team Gymnastics

Warm-up (No Measure)

Gymnastics Prep

5 Rounds:

2 Muscle Up Transition *if needed use toes to assist, keep focus on pressing down

3 False grip Ring Pull up to sternum

Metcon (Time)

3 Muscle Ups AFAP Rest 1:2 Till 21 Complete

Alpha Team Extra Work

Snatch (5×1 @ 93%)

Deficit Snatch Pull (4×3 @ 90-100%)

3-4″ Deficit

Weighted Box Jumps (4×5; use heavy weight as possble, 24/20)

Metcon (AMRAP – Reps)

AMRAP10

buy in 2k row

remaining time max effort

Parallette HSPU

Greenbrier Fitness – NEW YOU

Warm-up

On Your Own (No Measure)

500m Row / 400m Run

Hip & Shoulder Complex

Lesson

Air Squats / Modifications (No Measure)

Metcon

NEW YOU – DAY 1 (Time)

400m Run

15 Air Squats

5 Sit-ups

200m Run

10 Air Squats

10 Sit-ups

100m Run

5 Air Squats

15 Sit-ups

Greenbrier Fitness – Weightlifting

Warm-up

Weightlifting

Snatch & Clean and Jerk Max (Total Weight)

Last day w/Coach Malory calls for max day!! Warm-up with either 3 position work (floor/knee/hip), tall, or muscle snatch for a few sets. Then start loading that bar and trusting the work you’ve put in!

Greenbrier Fitness – Class

Warm-up

On Your Own (No Measure)

500m Row / 400m Run

Hip & Shoulder Complex

TEAM WOD

Metcon (Time)

With a Partner:

800m Warm Up (1 mi)

Per Person:

20 Hang cleans 95/65 (135/95)

30 Abmat situps (GHD)

40 Air squats (Goblet 53/35)

Per Team:

50 Shoulder to Overhead 95/65 (135/95)

60 Cal Row (AB)

70 Burpees (OTB)

Per Person:

80 mountain climbers (w/ pushup after every 4 reps) – 1,2,3,4….
One person working at a time

Wolfpack/Rx as written

Alpha Team/Rx+ in ()

Greenbrier Fitness – Class

Warm-up

On Your Own (No Measure)

500m Row / 400m Run

Hip & Shoulder Complex

Burgener Warm-up (No Measure)

BURGENER WARM-UP:

1. Down and “Finish”

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2″, 4″, 6″

5. Snatch Drops

SKILL TRANSFER EXERCISES:

1. Snatch Push Press

2. Overhead Squat

3. Heaving Snatch Balance

4. Snatch Balance without a dip

5. Snatch Balance with a dip

Metcon

CrossFit Games Open 17.3 (AMRAP – Reps)

Prior to 8:00, complete:

3 rounds of:

6 chest-to-bar pull-ups

6 squat snatches (95# / 65#)

Then, 3 rounds of:

7 chest-to-bar pull-ups

5 squat snatches (135# / 95#)

Prior to 12:00, complete 3 rounds of:

8 chest-to-bar pull-ups

4 squat snatches (185# / 135#)

Prior to 16:00, complete 3 rounds of:

9 chest-to-bar pull-ups

3 squat snatches (225# / 155#)

Prior to 20:00, complete 3 rounds of:

10 chest-to-bar pull-ups

2 squat snatches (245# / 175#)

Prior to 24:00, complete 3 rounds of:

11 chest-to-bar pull-ups

1 squat snatch (265# / 185#)

If all reps are completed, time cap extends by 4 minutes.

CrossFit Games Open 17.3 Scaled (AMRAP – Reps)

Prior to 8:00, complete:

3 rounds of:

6 jumping chin-over-bar pull-ups

6 squat snatches (45# / 35#)

Then, 3 rounds of:

7 jumping chin-over-bar pull-ups

5 squat snatches (75# / 55#)

Prior to 12:00, complete 3 rounds of:

8 jumping chin-over-bar pull-ups

4 squat snatches (95# /65#)

Prior to 16:00, complete 3 rounds of:

9 jumping chin-over-bar pull-ups

3 squat snatches (115# / 75#)

Prior to 20:00, complete 3 rounds of:

10 jumping chin-over-bar pull-ups

2 squat snatches (135# / 95#)

Prior to 24:00, complete 3 rounds of:

11 jumping chin-over-bar pull-ups

1 squat snatch (155# / 105#)

If all reps are completed, time cap extends by 4 minutes.

* Power snatches with overhead squats permitted

CrossFit Games Open 17.3 Masters 55+ (AMRAP – Reps)

Prior to 8:00, complete:

3 rounds of:

6 chin-over-bar pull-ups

6 squat snatches (75# / 45#)

Then, 3 rounds of:

7 chin-over-bar pull-ups

5 squat snatches (105# / 75#)

Prior to 12:00, complete 3 rounds of:

8 chin-over-bar pull-ups

4 squat snatches (135# /95#)

Prior to 16:00, complete 3 rounds of:

9 chin-over-bar pull-ups

3 squat snatches (155# / 115#)

Prior to 20:00, complete 3 rounds of:

10 chin-over-bar pull-ups

2 squat snatches (185# / 135#)

Prior to 24:00, complete 3 rounds of:

11 chin-over-bar pull-ups

1 squat snatch (205# / 155#)

If all reps are completed, time cap extends by 4 minutes.

* Power snatches with overhead squats permitted