CROSSFIT GROWL

Greenbrier Fitness – Class

Warm-up

On Your Own (No Measure)

500m Row / 400m Run

Hip & Shoulder Complex

Warm-up (No Measure)

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 Lunge x10ea

-High Knee Run x 10ea

-Lateral High Knee Run x10ea

-Squat Jumps x5

Weightlifting

Front Squat (Work up to 95% for 1; then drop set 3×1 @ -10Kg)

Metcon

Metcon (Time)

WOLFPACK:

In teams of 2 for time:

100 ABMAT sit-ups

20 Rope pulls to standing

100 Cal Bike

40 Power Cleans 115/85

100 Cal Row

60 S2O 95/65

Partner 1 works for :30sec while Partner 2 rests

Partner 2 words for :30sec while Partner 1 rests

*Do this until each section is complete then move on to the next.

Metcon (Time)

ALPHA TEAM:

In teams of 2 for time:

100 GHD sit-ups

20 Rope Climbs

100 Cal Bike

40 Power Cleans 225/155

100 Cal Row

60 S2O 165/115

Partner 1 works for :30sec while Partner 2 rests

Partner 2 words for :30sec while Partner 1 rests

*Do this until each section is complete then move on to the next.

Alpha Team Gymnastics

Metcon (Time)

Complete 10 deficit SHSPU @ 6″.

Then lower to ground level and complete 20 SHSPU for time.

Clean (Clean work up to heavy clean; 3×1 @ 95% of Heavy )

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 (No Measure)

500m Row / 400m Run

Hip & Shoulder Complex

Warm-up (No Measure)

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 Lunge x10ea

-High Knee Run x 10ea

-Lateral High Knee Run x10ea

-Squat Jumps x5

Gymnastics

Chest-To-Bar Pull-ups (50)

Try for large but strategic sets. Stay behind failure and rest when you are supposed to not when you need to.

If you are unable to do chest-to-bar, then go for your progression:

Pull-ups

Ring Rows

Jumping Pull-ups

Metcon

Metcon (AMRAP – Reps)

WOLFPACK

For Total Reps:

AMRAP9

3 Power Snatches 95/65

9 Dips

10 Wall Balls 14/10

Rest 3 min

AMRAP9

6 Power Snatches 85/55

12 Dips

20 Wall Balls 14/10

Rest 3 min

9 Power Snatches 45/35

15 Dips

30 Wall Balls 14/10

Metcon (AMRAP – Reps)

ALPHA TEAM

For Total Reps:

AMRAP9

3 Power Snatches 205/135

9 Ring Dips

27 Wall Balls 20/14

Rest 3 min

AMRAP9

6 Power Snatches 185/125

12 Ring Dips

36 Wall Balls 20/14

Rest 3 min

9 Power Snatches 155/105

15 Ring Dips

54 Wall Balls 20/14

Greenbrier Fitness – NEW YOU

Warm-up

On Your Own (No Measure)

500m Row / 400m Run

Hip & Shoulder Complex

Lesson

Front Squats (No Measure)

Weightlifting

Front Squat (6×8)

rest 2:30 between sets

Metcon

NEW YOU – DAY 4 (AMRAP – Reps)

Tabata (:20 on / :10 off)

Wall Balls

Shuttle Run

Step-ups

30 sec training/rest

*8 Rounds total

Greenbrier Fitness – Class

Warm-up

ON YOUR OWN:

500m Row/400m Run

Hip & Shoulder Complex

Warm-up

10 minutes to complete as much as possible:

-30 sec Couch Stretch

-30 sec Samson Stretch

-30 sec Bar on Quads Squat

-Forward lunge x10ea

-Lateral lunge x10ea

-High Knee Run x10ea

-Lateral High Knee Run x10ea

-Squat Jumps x5

Weightlifting

Back Squat (4×2 @ 91% then, 20×1)

-Perform a set E2MOM

Metcon

WOLFPACK:

20 minute AMRAP

12/9 Cal Bike

12/9 ABMAT Situps or V-Ups

12/9 Cal Row

100 Single Unders

ALPHA TEAM:

E4MOM28

15/12 Cal Bike

15/12 TTB

15/12 Cal Row

50 Double Unders

Alpha Team Extra Work

Snatch

5×1 @ 95%

Deficit Snatch Pulls

4×3 @ 105%

DB Box Jumps

4×5 (use heavy weight as possible) 24/20

Greenbrier Fitness – NEW YOU

Warm-up

On Your Own (No Measure)

500m Row / 400m Run

Hip & Shoulder Complex

Lesson

Front Squats (No Measure)

Weightlifting

Front Squat (6×8)

rest 2:30 between sets

Metcon

NEW YOU – DAY 4 (AMRAP – Reps)

Tabata (:20 on / :10 off)

Wall Balls

Shuttle Run

Step-ups

30 sec training/rest

*8 Rounds total

Greenbrier Fitness – NEW YOU

Warm-up

On Your Own (No Measure)

500m Row / 400m Run

Hip & Shoulder Complex

Lesson

KB Deadlift / KB Russian Swing (No Measure)

Metcon

NEW YOU – DAY 3 (Time)

4 Rounds for Time:

15 KB Deadlifts

10 KBS – Russian

5 Burpees

-Rest 30 secs after each round

Greenbrier Fitness – NEW YOU

Warm-up

On Your Own (No Measure)

500m Row / 400m Run

Hip & Shoulder Complex

Lesson

KB Deadlift / KB Russian Swing (No Measure)

Metcon

NEW YOU – DAY 3 (Time)

4 Rounds for Time:

15 KB Deadlifts

10 KBS – Russian

5 Burpees

-Rest 30 secs after each round

Greenbrier Fitness – Class

Warm-up

On Your Own (No Measure)

500m Row / 400m Run

Hip & Shoulder Complex

Warm-up (No Measure)

Dynamic Warm-up

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP10 – w/ a Partner

7 Toes 2 Bar

7 KBS

7 AB Cals
Leapfrog style –

Partner A does 7 T2B

Partner B does 7 KBS

Partner A does 7 AB Cals

(1 complete round)

Partner B does 7 T2B

Partner A does 7 KBS

Partner B does 7 AB Cals

(2 complete rounds)

….continue for 10 mins

Midline Strength

Metcon (AMRAP – Reps)

4 Rounds

1 min Abmat Sit-ups

1 mins Bicycles

1 min Russian Twists

1 min Flutterkicks

1 min Plank

Greenbrier Fitness – Rowbotics

Warm-up

On Your Own (No Measure)

500m Row / 400m Run

Hip & Shoulder Complex

Warm-up (No Measure)

Rowing Form & Technique

Aerobic Capacity Training w/ Kristen

Metcon (AMRAP – Reps)

Partner Row (20 min)

1000m Row

750m Row

500m Row

250m Row

100m Row
While one partner row, other partner does air squats until section complete. Then switch. If finished before 20 min go back up the ladder.

Midline Strength

Metcon (AMRAP – Reps)

4 Rounds

1 min Abmat Sit-ups

1 mins Bicycles

1 min Russian Twists

1 min Flutterkicks

1 min Plank