CROSSFIT GROWL

Greenbrier Fitness – NEW YOU

Warm-up

On Your Own (No Measure)

500m Row / 400m Run

Hip & Shoulder Complex

Lesson

Midline for OH Strict Press / Push Press (No Measure)

Weightlifting

3 Strict Press + 5 Push Press (3 sets)

Rest 2:30 between sets

Metcon

NEW YOU – DAY 2 (Time)

For Time:

500m Row Buy-In

Then 3 Rounds:

10 Hand Release Push-ups

15 Box Jumps

400m Run

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 90% for 1; then drop set 2×2 @ -10Kg)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP9

10 Wall Balls

10 Pullups

Alpha Team Gymnastics

Warm-up (No Measure)

Gymnastics Prep:

100′ Bear Crawl

100′ Crab Walk

100′ Hopping bear crawl

100′ Crab Walk

Metcon (AMRAP – Reps)

EMOM x5

20′ HS Walk

-into-

EMOMx5

6 Strict HSPU

Metcon (Distance)

ROW – 30 min TT

Clean (Clean work up to heavy clean; 2×2 @ 90% of Heavy )

Greenbrier Fitness – NEW YOU

Warm-up

On Your Own (No Measure)

500m Row / 400m Run

Hip & Shoulder Complex

Lesson

Midline for OH Strict Press / Push Press (No Measure)

Weightlifting

3 Strict Press + 5 Push Press (3 sets)

Rest 2:30 between sets

Metcon

NEW YOU – DAY 2 (Time)

For Time:

500m Row Buy-In

Then 3 Rounds:

10 Hand Release Push-ups

15 Box Jumps

400m Run

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

Power Clean (E :90 for 10 rounds)

Wolfpack:

2 Power Cleans @ Heavy Weight

Alpha Team:

2 Power Cleans 275/205

2 Legless Rope Climbs

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP18

18x KB Snatches 53/35

36x Double Unders

18x Box Jump Overs 20”

36x Cal Row

Alpha Team Gymnastics

Warm-up (No Measure)

Gymnastics Prep:

3 Rounds

10 HS Shoulder Shrugs

5 Tempo Dips

*deeper each time

Metcon (AMRAP – Reps)

2:00 OH Double KB Hold

-Into-

EMOMx 6

10 Kipping HSPU

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

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

Back Squat (4×3 @ 88% ; Tempo 20X1)

Perform a set E2MOM

Metcon

Metcon (Time)

5 rds for time

20 Cal Row

20 Cal AB

20 Burpees

Alpha Team Gymnastics

Warm-up (No Measure)

Gymnastics Prep

5 Rounds:

2 Muscle Up Transition *if needed use toes to assist, keep focus on pressing down

3 False grip Ring Pull up to sternum

Metcon (Time)

3 Muscle Ups AFAP Rest 1:2 Till 21 Complete

Alpha Team Extra Work

Snatch (5×1 @ 93%)

Deficit Snatch Pull (4×3 @ 90-100%)

3-4″ Deficit

Weighted Box Jumps (4×5; use heavy weight as possble, 24/20)

Metcon (AMRAP – Reps)

AMRAP10

buy in 2k row

remaining time max effort

Parallette HSPU

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 – Weightlifting

Warm-up

Weightlifting

Snatch & Clean and Jerk Max (Total Weight)

Last day w/Coach Malory calls for max day!! Warm-up with either 3 position work (floor/knee/hip), tall, or muscle snatch for a few sets. Then start loading that bar and trusting the work you’ve put in!

Greenbrier Fitness – Class

Warm-up

On Your Own (No Measure)

500m Row / 400m Run

Hip & Shoulder Complex

TEAM WOD

Metcon (Time)

With a Partner:

800m Warm Up (1 mi)

Per Person:

20 Hang cleans 95/65 (135/95)

30 Abmat situps (GHD)

40 Air squats (Goblet 53/35)

Per Team:

50 Shoulder to Overhead 95/65 (135/95)

60 Cal Row (AB)

70 Burpees (OTB)

Per Person:

80 mountain climbers (w/ pushup after every 4 reps) – 1,2,3,4….
One person working at a time

Wolfpack/Rx as written

Alpha Team/Rx+ in ()

Greenbrier Fitness – Class

Warm-up

On Your Own (No Measure)

500m Row / 400m Run

Hip & Shoulder Complex

Burgener Warm-up (No Measure)

BURGENER WARM-UP:

1. Down and “Finish”

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2″, 4″, 6″

5. Snatch Drops

SKILL TRANSFER EXERCISES:

1. Snatch Push Press

2. Overhead Squat

3. Heaving Snatch Balance

4. Snatch Balance without a dip

5. Snatch Balance with a dip

Metcon

CrossFit Games Open 17.3 (AMRAP – Reps)

Prior to 8:00, complete:

3 rounds of:

6 chest-to-bar pull-ups

6 squat snatches (95# / 65#)

Then, 3 rounds of:

7 chest-to-bar pull-ups

5 squat snatches (135# / 95#)

Prior to 12:00, complete 3 rounds of:

8 chest-to-bar pull-ups

4 squat snatches (185# / 135#)

Prior to 16:00, complete 3 rounds of:

9 chest-to-bar pull-ups

3 squat snatches (225# / 155#)

Prior to 20:00, complete 3 rounds of:

10 chest-to-bar pull-ups

2 squat snatches (245# / 175#)

Prior to 24:00, complete 3 rounds of:

11 chest-to-bar pull-ups

1 squat snatch (265# / 185#)

If all reps are completed, time cap extends by 4 minutes.

CrossFit Games Open 17.3 Scaled (AMRAP – Reps)

Prior to 8:00, complete:

3 rounds of:

6 jumping chin-over-bar pull-ups

6 squat snatches (45# / 35#)

Then, 3 rounds of:

7 jumping chin-over-bar pull-ups

5 squat snatches (75# / 55#)

Prior to 12:00, complete 3 rounds of:

8 jumping chin-over-bar pull-ups

4 squat snatches (95# /65#)

Prior to 16:00, complete 3 rounds of:

9 jumping chin-over-bar pull-ups

3 squat snatches (115# / 75#)

Prior to 20:00, complete 3 rounds of:

10 jumping chin-over-bar pull-ups

2 squat snatches (135# / 95#)

Prior to 24:00, complete 3 rounds of:

11 jumping chin-over-bar pull-ups

1 squat snatch (155# / 105#)

If all reps are completed, time cap extends by 4 minutes.

* Power snatches with overhead squats permitted

CrossFit Games Open 17.3 Masters 55+ (AMRAP – Reps)

Prior to 8:00, complete:

3 rounds of:

6 chin-over-bar pull-ups

6 squat snatches (75# / 45#)

Then, 3 rounds of:

7 chin-over-bar pull-ups

5 squat snatches (105# / 75#)

Prior to 12:00, complete 3 rounds of:

8 chin-over-bar pull-ups

4 squat snatches (135# /95#)

Prior to 16:00, complete 3 rounds of:

9 chin-over-bar pull-ups

3 squat snatches (155# / 115#)

Prior to 20:00, complete 3 rounds of:

10 chin-over-bar pull-ups

2 squat snatches (185# / 135#)

Prior to 24:00, complete 3 rounds of:

11 chin-over-bar pull-ups

1 squat snatch (205# / 155#)

If all reps are completed, time cap extends by 4 minutes.

* Power snatches with overhead squats permitted