CROSSFIT GROWL

Greenbrier Fitness – Class

Warm-up

Rowling (Partner)

*Winners run 200m

**Losers run 400m + 10 burpees

Metcon (Time)

Partner Double DT
15 minute time cap!

10 Rounds:

12 Deadlifts @ 155/105

9 Hang Power Cleans

6 Shoulder to Overhead

*Split up however.

**If you do not beat the time cap: run 400m after completing all reps.

Alpha Team Extra Work

Metcon (Time)

20 Cleans @ 225/155 yes these are squat cleans

Rest 3:00 minutes

20 Push Jerks 225/155

Rest 6:00 minutes

4 Rounds:

21 Wall Balls 20/14#

7 Ring Muscle Ups

btw each set 50/25ft HSW

Greenbrier Fitness – NEW YOU

Warm-up

On Your Own (No Measure)

500m Row / 400m Run

Hip & Shoulder Complex

Lesson

Bear Complex – Efficiency through barbell positioning, bracing and breathing (No Measure)

Metcon

NEW YOU – DAY 12 (Time)

5 Rounds For Time –

200m Run w/ Med Ball (20/14)

5 Bear Complex

Bodyweight Workout

Metcon (Time)

100 Air Squats

100 Situps

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 (18 Rounds for reps)

WOLFPACK
EMOM18

1st minute – 15/12 Cal Row

2nd minute – AMRAP Push Ups

3rd minute – 15/12 Pull-ups

Metcon (18 Rounds for reps)

ALPHA TEAM
EMOM18

1st minute – 15/12 Cal Row

2nd minute – 20 DU + AMRAP KHSPU

3rd minute – 15/12 CTB Pullups

Weightlifting

1 Power Snatch + 1 Snatch (Start @ 60% and add 5-10#s each set until miss)

EMOM10

Alpha Team Extra Work

1: Snatch Grip Push Press (3×6 @ 70-80% of 1RM snatch)

2: Bent Over Snatch Grip Barbell Row (3×6-8 @ 70-80% of 1RM Snatch)

Seated Good Mornings (4x 10 @ 30-40% of 1rm CJ @ 3111 tempo)

Greenbrier Fitness – NEW YOU

Warm-up

On Your Own (No Measure)

500m Row / 400m Run

Hip & Shoulder Complex

Lesson

Bear Complex – Efficiency through barbell positioning, bracing and breathing (No Measure)

Metcon

NEW YOU – DAY 12 (Time)

5 Rounds For Time –

200m Run w/ Med Ball (20/14)

5 Bear Complex

Bodyweight Workout

Metcon (Time)

100 Air Squats

100 Situps

Announcements

SPECIALTY CLASSES BEGIN *THIS* SATURDAY, JULY 1ST!!
GYMNASTICS W/ COTTON – SATURDAYS @ 10:30AM
OLY W/ ELISE – SUNDAYS @ 1:00PM & THURSDAYS @ 5:00PM
GYMNASTICS W/ TERESA – THURSDAYS @ 7:00PM

WANNA SIGN UP? TALK TO YOUR COACH! ONLY 10 SPOTS LEFT @ $10/MONTH!

ATTENTION ATHLETES: PLEASE MAKE SURE TO STAY HYDRATED…IT’S SUMMER AND HOT! HYDRATE BEFORE AND AFTER CLASS-DURING CLASS IS TOO LATE!!!

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

*Crossover Symmetry

**ROMWOD

Metcon (Time)

3 Rounds for Time:
800m Run (conversation pace)

40 Air Squats

20 ABMAT Sit-ups

Announcements

SPECIALTY CLASSES BEGIN *THIS* SATURDAY, JULY 1ST!!
GYMNASTICS W/ COTTON – SATURDAYS @ 10:30AM
OLY W/ ELISE – SUNDAYS @ 1:00PM & THURSDAYS @ 5:00PM
GYMNASTICS W/ TERESA – THURSDAYS @ 7:00PM

WANNA SIGN UP? TALK TO YOUR COACH! ONLY 10 SPOTS LEFT @ $10/MONTH!

ATTENTION ATHLETES: PLEASE MAKE SURE TO STAY HYDRATED…IT’S SUMMER AND HOT! HYDRATE BEFORE AND AFTER CLASS-DURING CLASS IS TOO LATE!!!

Greenbrier Fitness – NEW YOU

Warm-up

On Your Own (No Measure)

500m Row / 400m Run

Hip & Shoulder Complex

Lesson

Hang Power Snatch (No Measure)

Hang Power Snatch (5×5 Unbroken)

Rest 2:00 between sets

Metcon

NEW YOU – DAY 11 (Time)

21-15-9

KBS (53/35)

KB Goblet Squats

KB Standing Press

Bodyweight Workout

Metcon (Time)

50 Burpees for Time

Announcements

SPECIALTY CLASSES BEGIN *THIS* SATURDAY, JULY 1ST!!
GYMNASTICS W/ COTTON – SATURDAYS @ 10:30AM
OLY W/ ELISE – SUNDAYS @ 1:00PM & THURSDAYS @ 5:00PM
GYMNASTICS W/ TERESA – THURSDAYS @ 7:00PM

WANNA SIGN UP? TALK TO YOUR COACH! ONLY 10 SPOTS LEFT @ $10/MONTH!

ATTENTION ATHLETES: PLEASE MAKE SURE TO STAY HYDRATED…IT’S SUMMER AND HOT! HYDRATE BEFORE AND AFTER CLASS-DURING CLASS IS TOO LATE!!!

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 (20 Rounds for reps)

EMOM20

odd – 15 KB Swings 70/53 (53/35)

even – 15 Burpees (10 Burpees)

Weightlifting

Shoulder to Overhead Complex (6 sets; build to heavy)

Push Press + Push Jerk + Split Jerk

Front Squats (6×1 @ 90-95% of 1RM; @ 2111 Tempo; rest 60-90 secs)

Alpha Team Extra Work

1: DB Single Arm Upright Row (3×8 *each arm @ 31X1 tempo; rest as needed btw set)

2: DBL DB Overhead Walk (3x 100ft *as heavy as possible to stay UB)

3: BB Glute Bridge with Back on Bench (3x 10-12; choose load; work @ 20X1 tempo)

Announcements

SPECIALTY CLASSES BEGIN *THIS* SATURDAY, JULY 1ST!!
GYMNASTICS W/ COTTON – SATURDAYS @ 10:30AM
OLY W/ ELISE – SUNDAYS @ 1:00PM & THURSDAYS @ 5:00PM
GYMNASTICS W/ TERESA – THURSDAYS @ 7:00PM

WANNA SIGN UP? TALK TO YOUR COACH! ONLY 10 SPOTS LEFT @ $10/MONTH!

ATTENTION ATHLETES: PLEASE MAKE SURE TO STAY HYDRATED…IT’S SUMMER AND HOT! HYDRATE BEFORE AND AFTER CLASS-DURING CLASS IS TOO LATE!!!

Greenbrier Fitness – NEW YOU

Warm-up

On Your Own (No Measure)

500m Row / 400m Run

Hip & Shoulder Complex

Lesson

Hang Power Snatch (No Measure)

Hang Power Snatch (5×5 Unbroken)

Rest 2:00 between sets

Metcon

NEW YOU – DAY 11 (Time)

21-15-9

KBS (53/35)

KB Goblet Squats

KB Standing Press

Bodyweight Workout

Metcon (Time)

50 Burpees for Time

Announcements

SPECIALTY CLASSES BEGIN *THIS* SATURDAY, JULY 1ST!!
GYMNASTICS W/ COTTON – SATURDAYS @ 10:30AM
OLY W/ ELISE – SUNDAYS @ 1:00PM & THURSDAYS @ 5:00PM
GYMNASTICS W/ TERESA – THURSDAYS @ 7:00PM

WANNA SIGN UP? TALK TO YOUR COACH! ONLY 10 SPOTS LEFT @ $10/MONTH!

ATTENTION ATHLETES: PLEASE MAKE SURE TO STAY HYDRATED…IT’S SUMMER AND HOT! HYDRATE BEFORE AND AFTER CLASS-DURING CLASS IS TOO LATE!!!

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

Endurance Training

Metcon (Time)

3000m Row
80-90% Effort

guys should be around 10:30-11:30

ladies should be around 12:00 – 13:00

SKILL/STRENGTH

Strict Pull-ups (4 sets of Max Reps; 90 sec rest in btw sets)

*If you are not able to do strict pullups, work on negatives.

Strict HSPU (4 sets of Max Reps; 90 sec rest in btw sets)

*If you are not able to do strict HSPU, work on negatives and/or HS Holds against the wall (Accumulate 3 minutes of holds).

Alpha Team Extra Work

Metcon (Time)

10 LLRC

rest 2:00 min

20 Strict CTB Pullups (or regular) @ 21X1 tempo

rest 2:00 min

30 Strict HSPU @ 21×1 tempo (or 15-20x 3 second negatives)

rest 2:00 min

40 Strict Ring Dips (or 15-20x 3 second negatives) rest 2:00 min

100ft HSW

Announcements

SPECIALTY CLASSES BEGIN *THIS* SATURDAY, JULY 1ST!!
GYMNASTICS W/ COTTON – SATURDAYS @ 10:30AM
OLY W/ ELISE – SUNDAYS @ 1:00PM & THURSDAYS @ 5:00PM
GYMNASTICS W/ TERESA – THURSDAYS @ 7:00PM

WANNA SIGN UP? TALK TO YOUR COACH! ONLY 10 SPOTS LEFT @ $10/MONTH!

ATTENTION ATHLETES: PLEASE MAKE SURE TO STAY HYDRATED…IT’S SUMMER AND HOT! HYDRATE BEFORE AND AFTER CLASS-DURING CLASS IS TOO LATE!!!

Greenbrier Fitness – NEW YOU

Warm-up

On Your Own (No Measure)

500m Row / 400m Run

Hip & Shoulder Complex

Lesson

Overhead Squats (No Measure)

Weightlifting

Overhead Squat (3×5)

Rest 2:30 between sets

Metcon

NEW YOU – DAY 10 (Time)

CASH IN – 400m Run

12-9-6-9-12

Thrusters

Ring Rows

CASH OUT 500m Row

Bodyweight Workout

Metcon (Time)

50 Situps

3 Rounds:

-10 Dips on Bench or Chair

-10 Walking Lunges

50 Situps