CROSSFIT GROWL

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

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 (Time)

ALPHA TEAM
OMAR

For time:

10 Thrusters, 95/65 lbs

15 Burpees (Bar Facing)

20 Thrusters, 95/65 lbs

25 Burpees (Bar Facing)

30 Thrusters, 95/65 lbs

35 Burpees (Bar Facing)

Metcon (Time)

WOLFPACK
For Time:

10 Thrusters, 65/35 lbs

15 Burpees (Bar Facing)

20 Thrusters, 65/35 lbs

25 Burpees (Bar Facing)

30 Thrusters, 65/35 lbs

35 Burpees (Bar Facing)

Alpha Team Extra Work

Metcon (Time)

For Time

15 Rope Climbs

45 GHD Situps

30 Power Clean and Jerks 115/85

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)

Metcon

NEW YOU – DAY 6 (Time)

800m Run

25 Hang Power Cleans

600m Run

20 Hang Power Cleans

400m Run

15 Hang Power Cleans

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 (AMRAP – Rounds and Reps)

ALPHA TEAM
AMRAP20

25ft HSW

50ft DBL KB Front Rack Lunge 53/35

25 pullups

Metcon (AMRAP – Rounds and Reps)

WOLFPACK
AMRAP20

25ft Bear Crawl

50ft DBL KB Front Rack Lunge 53/35

25 pullups/jumping pullups/ring rows

SKILL/STRENGTH

Hang Power Snatch

Work up to heavy single; then drop to 90% and perform 10x Hang Power Snatches

Clean Pulls (5×3@110% of 1rm CJ)

Alpha Team Extra Work

Metcon (Calories)

Assault Bike 30 min TT

*max Cals

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)

Metcon

NEW YOU – DAY 6 (Time)

800m Run

25 Hang Power Cleans

600m Run

20 Hang Power Cleans

400m Run

15 Hang Power Cleans

Greenbrier Fitness – Class

Endurance Training

Metcon (Calories)

Assault Bike 30 min TT

*max Cals

Metcon (Time)

OR…

Row

3000m @80%

500m @ slow pace

1000m @ Max Effort

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 (3 sets)

Rest 2:30 between sets

Metcon

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

AMRAP8

9 KBS

6 Goblet Squats

3 Burpees

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 (Time)

ALPHA TEAM
Nasty Girl

3 rounds for time:

50 Air Squats

7 Muscle Ups

10 Hang Power Clean 135/95

Metcon (Time)

WOLFPACK
3 rounds for time:

50 Air Squats

7 Pullups and 7 Dips

10 Hang Power Cleans 95/65

SKILL/STRENGTH

Bench Press (Bench Press Work up to Heavy Single; 3×1@90%)

Alpha Team Extra Work

Metcon (Time)

Row

3000m @80%

500m @ slow pace

1000m @ Max Effort

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 (3 sets)

Rest 2:30 between sets

Metcon

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

AMRAP8

9 KBS

6 Goblet Squats

3 Burpees

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 (Time)

ALPHA TEAM
White

5 rounds for time of:

3 Rope Climbs-15 ft

10 Toes To Bars

21 Overhead Walking Lunge With Plates 45#/25#

400m Run

Metcon (Time)

WOLFPACK
5 rounds for time of:

3 Pull to Standing w/Rope

10 ABMAT Situps or V-Ups

21 Walking Lunges

400m Run