CROSSFIT GROWL

Greenbrier Fitness – NEW YOU

Warm-up

On Your Own (No Measure)

500m Row / 400m Run

Hip & Shoulder Complex

Lesson

Gymnastics / Kipping Swing / Skin the Cats / Handstand Hold on the Wall (No Measure)

Metcon

NEW YOU – DAY 9 (Time)

1-2-3-4-5-6-7-8-9-10 Power Cleans

10-9-8-7-6-5-4-3-2-1 Box Jumps

Greenbrier Fitness – Class

Warm-up

ON YOUR OWN

500m Row/ 400m Run

Hip & Shoulder Complex

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 High Knee Run x10ea

-Squat Jumps x5

Metcon

Metcon (No Measure)

ALPHA TEAM
EMOM10

12/10 Cal Bike

-Rest for 5 Minutes-

EMOM10

8x Thruster 96/65 + 20x Double Unders

Metcon (No Measure)

WOLFPACK
EMOM10

12/10 Cal Row

-Rest for 5 Minutes-

EMOM10

8x Thrusters 65/35 + 40 Single Unders

SKILL/STRENGTH

Back Squat (3×5 @ 90% of Monday’s 5RM)

Alpha Team Extra Work

Snatch Complex (work up to heavy single; then 2×1 @ 90%)

1 Power Snatch + 2 Hang Snatch + 1 OHS

Heavy Snatch Pulls (3×3 @ 100%)

Metcon (No Measure)

4 rds NFT

100 ft DBL Dumbbell Overhead Walk @ 70#/50#

100 ft Prowler Walk *heavy

25 GHD Situps

05.12.17 – NEW YOU DAY 9

Greenbrier Fitness – NEW YOU

Warm-up

On Your Own (No Measure)

500m Row / 400m Run

Hip & Shoulder Complex

Lesson

Gymnastics / Kipping Swing / Skin the Cats / Handstand Hold on the Wall (No Measure)

Metcon

NEW YOU – DAY 9 (Time)

1-2-3-4-5-6-7-8-9-10 Power Cleans

10-9-8-7-6-5-4-3-2-1 Box Jumps

05.11.17 Greenbrier Fitness – Class

Warm-up

Metcon

Metcon (No Measure)

WOLFPACK
EMOM20

odd – 15/12 Cal Row

even – 15 KB Swing 53/35

Metcon (No Measure)

ALPHA TEAM
EMOM20

odd – 15/12 Cal Row

even – 15 KB Swing 70/53

SKILL/STRENGTH

Jerks (Begin with PVC – build to a heavy single not max)

We will go over the Power Jerk and Split Jerk.

05.11.17 – NEW YOU DAY 8

Greenbrier Fitness – NEW YOU

Warm-up

On Your Own (No Measure)

500m Row / 400m Run

Hip & Shoulder Complex

Lesson

Clean & Jerk (No Measure)

Weightlifting

Clean and Jerk (3 C&J EMOM8 )

Metcon

NEW YOU – DAY 8 (No Measure)

1 Mile Run For Time

1-Mile Run (Time)

Max Effort 1-Mile Run

05.10.17 Greenbrier Fitness – Class

Warm-up

Metcon

Metcon (Time)

WOLFPACK
3 rds for time

15x S2O 95/65

30 Cal Row

Metcon (Time)

ALPHA TEAM
3 rds for time

15x S2O 135/95

30 Cal Assault Bike

SKILL/STRENGTH

Bench Press (5RM)

Bench Press (2×5 @ 90%)

Front Squat (3 RM)

Front Squat (2×3 @ 90%)

Alpha Team Extra Work

Metcon (AMRAP – Reps)

EMOM20

odd – 15/12 Cal Row

even – 15 KB Swing 70/53

Deficit Deadlifts (work up to 5RM; 2×5 @ 80%)

05.10.17 – NEW YOU DAY 8

Greenbrier Fitness – NEW YOU

Warm-up

On Your Own (No Measure)

500m Row / 400m Run

Hip & Shoulder Complex

Lesson

Clean & Jerk (No Measure)

Weightlifting

Clean and Jerk (3 C&J EMOM8 )

Metcon

NEW YOU – DAY 8 (No Measure)

1 Mile Run For Time

1-Mile Run (Time)

Max Effort 1-Mile Run

05.09.17 Greenbrier Fitness – Class

Warm-up

Endurance Training

Metcon (Time)

Run
2x 800m w/ 3 min rest @ 90+% effort

Metcon

Metcon (AMRAP – Reps)

WOLFPACK
EMOM20

odd – 5/3 pull-ups and 5/3 dips

even – 7 Box Jumps 30/24

Metcon (AMRAP – Reps)

ALPHA TEAM
EMOM20

odd – 5/3 Muscle ups

even – 7 Box Jumps 36/30

Alpha Team Extra Work

Metcon (Time)

For Time
300 Double Unders *EMOM 7x burpees

05.09.17 – NEW YOU DAY 7

Greenbrier Fitness – NEW YOU

Warm-up

On Your Own (No Measure)

500m Row / 400m Run

Hip & Shoulder Complex

Lesson

Back Squat (No Measure)

Weightlifting

Back Squat (3×5)

Rest 2:30 between sets

Metcon

NEW YOU – DAY 7 (Time)

3 Rounds for Time:

40 Double Unders / 80 Singles

6 Deadlifts

12 Ring Rows

CASH OUT: 5-7 Wall Walks

05.08.17 Greenbrier Fitness – Class

Warm-up

Metcon

Metcon (5 Rounds for time)

ROW
3x 300

rest 1:1

600m

rest 1:1

900

rest 1:1

*goal is to stay 1:40/2:00 min 500m pace