CROSSFIT GROWL

Greenbrier Fitness – 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)

ALPHA TEAM
For Overall Time

50 Burpees

25 CTB Pullups

50 Wall Ball

25 Cal Row

50 GHD Situps

25 Power Cleans @ 155/105

Metcon (Time)

WOLFPACK
For Overall Time

25 Power Cleans @ 95/65

50 ABMAT Situps

25 Cal Row

50 Wall Balls

25 Pullups

50 Burpees

Weightlifting

Snatch Pull + Snatch + OHS

4 sets of

EMOM

minute 1 @ 75%

minute 2 @ 80%

minute 3 @ 85%

minute 4 – rest

Alpha Team Extra Work

Metcon (Time)

6 sets for overall time

25 ft Broad Jumps

*directly into

200m Sprint @ 95% effort

Rest 3 minutes btw efforts

Greenbrier Fitness – NEW YOU

Warm-up

On Your Own (No Measure)

500m Row / 400m Run

Hip & Shoulder Complex

Lesson

Hang Clean / Power Clean (No Measure)

Bergener Warm-Up

EMOM5: 3 Hang Power Cleans

Metcon

NEW YOU – DAY 6 (Time)

3 Rounds:

400m Run

15 Hang Power Cleans 65/45

Greenbrier Fitness – Class

Gymnastics and OLY Classes have been cancelled tonight due to Open House!

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

10x 250m

Rest 1:1

Greenbrier Fitness – Olympic Lifting

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
Today we will go through the entire warmup using the empty barbell.

Drop Snatch (E2MOM)

Focus on Speed andd balance in the drop. Do NOT push it out (must be able to lock arms out during the drop).

Snatch Pull + Hang (or full) Snatch (EMOM or E2MOM)

Snatch Pull:

Start from floor. Load legs and shrug as high as you can once you are fully extended at hips.

Snatch (hang or full):

Either reset bar back to floor for full snatch and perform a snatch, or reset bar to hips, hang to mid thigh, and snatch.

*Reminder: All snatches should be considered “squat” snatches unless noted otherwise! 🙂 (Or if I tell you specifically in class that a power is okay)
Building to heavy but not 1RM. This is our “starting max” after having done the intro to snatch.

Greenbrier Fitness – NEW YOU

Warm-up

On Your Own (No Measure)

500m Row / 400m Run

Hip & Shoulder Complex

Lesson

Push Jerk / Split Jerk (No Measure)

Weightlifting

2 Push Jerks + 1 Split Jerk (EMOM3)

Metcon

NEW YOU – DAY 5 (AMRAP – Rounds and Reps)

AMRAP8

9 KBS

6 Goblet Squats

3 Burpees

Greenbrier Fitness – Class

Metcon

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)

WOLFPACK
For overall time:

300 Single Unders (done outside)

5 Rope Climbs/Pull to Standing

Rest 5 minutes

3 rds

200m Run

1 minute HS Hold

Rest 5 minutes

3 rds

500m Row

12 Pullups

Metcon (Time)

ALPHA TEAM
For overall time

3 rds

30 Cal Bike

50ft HSW

Rest 5 minutes

3 rds

500m Row

12 Muscle Ups

Rest 5 minutes

150 Double Unders

5 LLRC

Weightlifting

Push Press + Push Jerk + Split Jerk (Work up to heavy set withing 12 minutes)

Record your max set!

Alpha Team Extra Work

Jerk Dip (4×3)

The jerk dip is a weightlifting exercise that reinforces the dip in the jerk. The athlete has the weight positioned in the front rack and dips and drives without send the barbell overhead.
100% of your 1RM CJ

*complete 4 working sets of a 3 reps w/ 3 sec pause in dip. Stay upright and drive through feet. *do not jerk

Clean Pull (3×5 @ 100% *off 45# plate for deficit; tempo 32X1)

Metcon (No Measure)

4 rds for quality

12 DB Hang Muscle Clean + Push Press *choose weight

12 DB Alternating Lunges *same weight

12 V-Ups w/ med ball

Greenbrier Fitness – NEW YOU

Warm-up

On Your Own (No Measure)

500m Row / 400m Run

Hip & Shoulder Complex

Lesson

Push Jerk / Split Jerk (No Measure)

Weightlifting

2 Push Jerks + 1 Split Jerk (EMOM3)

Metcon

NEW YOU – DAY 5 (AMRAP – Rounds and Reps)

AMRAP8

9 KBS

6 Goblet Squats

3 Burpees

Greenbrier Fitness – 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)

ALPHA TEAM
4 rds for overall time

100m sprint

3/2 Rope Climbs

12 GHD Situps

15 Power Snatches @ 95/65#

-rest 1:30-

Metcon (Time)

WOLFPACK
4 Rounds for Time

6 Strict Pullups (use band if needed)

12 ABMAT Situps

15 Hang Power Cleans @ 65/35#

-rest 1:30-

Weightlifting

Tall Snatch (4×3)

focus on speed and technique

Stay Light!

3 Snatch Push Presses + 3 OHS (5 working sets @ heavy weight)

Alpha Team Extra Work

Haulting Snatch Pulls from Below the Knee (5×3 @ 90% of 1RM)

Metcon (Time)

Row

10x 250m

Rest 1:1

Greenbrier Fitness – 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)

WOLFPACK
800m Run

-into-

4 Rounds of:

10 Pullups

10 Pushups

10 Situps

10 Air Squats

-into-

800m Run

Metcon (Time)

ALPHA TEAM
1 mile Run

-into-

3 rds of Barbara:

20 Pullups

30 pushups

40 situps

50 air squats

-into-

1 mile Run

Weightlifting

Deadlift (6×2 @ 85-90%)

*drop bar from top, reset and pull w/ speed; rest as needed btw sets

Bench Press (6×2 @ 85-90%; rest as needed btw sets)

Alpha Team Extra Work

Metcon (No Measure)

3 rds not for time

100ft Farmers Carry Heavy as possible

100 ft Lunges with kettle bell in front rack position

10 strict TTB

Greenbrier Fitness – NEW YOU

Warm-up

On Your Own (No Measure)

20/15 Calories on Assault Bike

500m Row / 400m Run

Hip / Shoulder Complex

Lesson

Front Squats (No Measure)

Wallball

Perform 5 wallballs to check for form.

ABMAT Sit-ups

Weightlifting

Front Squat (EMOM3: 5 FS)

Metcon

NEW YOU – DAY 4 (AMRAP – Reps)

3 Rounds:

(45 sec. ON and 15 sec. REST/Transition)

Wall Balls

ABMAT Sit-Ups

Box Step-Ups