CROSSFIT GROWL

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

TEAM WOD

Metcon (Time)

Partner WOD for Time!
800 Meter Run with Med-Ball 20/14

-then-

3 Rounds:

60 Double Unders

30 KBS 55/35

30 TTB

30 Ball Slams

-then-

800 Meter Run with Med-Ball 20/14

*Only one person working at a time during the 3 Rounds. Break up the reps how ever you want. Both partners will run together and share the weight of the Med-Ball as they wish.

Greenbrier Fitness – NEW YOU

Warm-up

On Your Own (No Measure)

500m Row / 400m Run

Hip & Shoulder Complex

Metcon

NEW YOU – DAY 18 (Time)

3 Rounds:

400m Run

21 Deadlifts

21 KBS

21 Pull-ups

400m Run

15 Deadlifts

15 KBS

15 Pull-ups

400m Run

9 Deadlifts

9 KBS

9 Pull-ups

Greenbrier Fitness – Class

Warm-up

Metcon

Metcon (Time)

2 Rounds for Time:

10 Burpees

20 Pull-ups

30 Ball Over Shoulder 80/60 (60/30)

40 Push-ups

50 Box Jump Overs 24/20

SKILL/STRENGTH

Push Jerk / Split Jerk (No Measure)

Keep it light and work on technique.

*More experienced athletes can add weight but not max out.

Build up to a 6X2 @ 75%

Greenbrier Fitness – NEW YOU

Warm-up

On Your Own (No Measure)

500m Row / 400m Run

Hip & Shoulder Complex

Metcon

NEW YOU – DAY 18 (Time)

3 Rounds:

400m Run

21 Deadlifts

21 KBS

21 Pull-ups

400m Run

15 Deadlifts

15 KBS

15 Pull-ups

400m Run

9 Deadlifts

9 KBS

9 Pull-ups

Greenbrier Fitness – Class

Warm-up

ON YOUR OWN

500m Row/ 400m Run

Hip and Shoulder Complex

10 minutes to complete as much as possible:

-30 sec Couch Stretch

-30 sec Samson Stretch

-30 sec Bar to Quads Squat

-Forward Lunge x10 each

-Lateral High Knee Run x10 each

-Squat Jumps x5

Metcon

Metcon (Time)

WOLFPACK
3 Rounds:

100 DU

20 Hand-Release Push-Ups

15 Knees to Elbow

Metcon (Time)

ALPHA TEAM
3 Rounds:

50 DU

20 HSPU

15 TTB

Weightlifting

Snatch (6×2 at 50-60%)

Practice the snatch (full and/or power) light to medium weight

Greenbrier Fitness – NEW YOU

Warm-up

On Your Own (No Measure)

500m Row / 400m Run

Hip & Shoulder Complex

Lesson

Handstand Pushup / Handstand Walk / Handstand Hold (No Measure)

Metcon

NEW YOU – DAY 17 (AMRAP – Reps)

4 Rounds:

1 min Max Cal Row

15 sec Rest

30 sec Max Thruster

1 min Rest

Greenbrier Fitness – Class

Warm-up

ON YOUR OWN

500m Row/ 400m Run

Hip and Shoulder Complex

10 minutes to complete as much as possible:

-30 sec Couch Stretch

-30 sec Samson Stretch

-30 sec Bar to Quads Squat

-Forward Lunge x10 each

-Lateral High Knee Run x10 each

-Squat Jumps x5

Metcon (Time)

Chipper
For Time:

200m Run

15 Deadlifts RX(225/155) SCALED(155/135)

200m Run

50 Double unders (100 SU)

400m Run

50 Double unders (100 SU)

200 m Run

15 Deadlifts

200m Run

SKILL/STRENGTH

Power Clean (Power Clean 6×2 @ 85%; rest :60s btw sets)

Greenbrier Fitness – NEW YOU

Warm-up

On Your Own (No Measure)

500m Row / 400m Run

Hip & Shoulder Complex

Lesson

Handstand Pushup / Handstand Walk / Handstand Hold (No Measure)

Metcon

NEW YOU – DAY 17 (AMRAP – Reps)

4 Rounds:

1 min Max Cal Row

15 sec Rest

30 sec Max Thruster

1 min Rest

Greenbrier Fitness – Class

Warm-up

Metcon

Metcon (Time)

50-40-30-20-10

Cal Row

Cal Bike

-Rest 5 minutes-

Metcon (Time)

WOLFPACK
5 Rounds:

50ft DBL KB Front Rack Lunges (choose appropriate weight)

50ft Bear Crawl

-rest 1 minute b/t rounds-

Metcon (Time)

ALPHA TEAM
5 Rounds:

50ft DBL KB Front Rack Lunges (55/35)

50ft Handstand Walk

-rest 1 minute b/t rounds-