CROSSFIT GROWL

Greenbrier Fitness – Class

Warm-up

On Your Own (No Measure)

500m Row / 400m Run

Hip & Shoulder Complex

Warm-up (No Measure)

3 Rounds:

10 Cals AB

5 Pushups

Weightlifting

Shoulder Press (3×3)

Push Press (3×3)

Metcon

Metcon (Weight)

AMWeightAP12

10 Ball Over Shoulder*

10 Double KB Weighted Box Stepovers (53/35 to 24/20″)

10 Shoulder to Overhead (135/95)
Choose the weight of your Ball

Score = Total Load

Alpha Team Gymnastics

Warm-up (No Measure)

3 sets of 5 Freestanding HSPU

Alpha Team Extra Work

Metcon (Time)

3 Rounds:

30 Cal Bike

1 Hill Sprint

Greenbrier Fitness – Class

Warm-up

On Your Own (No Measure)

500m Row / 400m Run

Hip & Shoulder Complex

Weightlifting

A1: Deadlift (6×3 @ 70%; 21X1; rest :15s)

A2: Dips (6x 8-12 reps; 21X1; rest :15s)

B: Chin-ups ( Chin Ups 6x 5-8 reps; 21X1; rest :60s ×)

Metcon

Metcon (AMRAP – Reps)

Every :30 5 UB HSPU till set breaks or 100 reps achieved

Warm-up (No Measure)

REST 3:00

Metcon (AMRAP – Rounds)

EMOMx10 or Failure 6 Burpees 6 TTB

Greenbrier Fitness – Class

Warm-up

On Your Own (No Measure)

500m Row / 400m Run

Hip & Shoulder Complex

Weightlifting

Power Snatch (5 reps E3MOM15)

Wolfpack –

Find working weight for snatches and keep same weight across

Superset with 3 Rope Climbs and/or Rope Climb practice

Alpha Team –

5 Power Snatches @ 205/135

Superset with 3 Legless Rope Climbs (scale to 1 legless – NO FEET)

Metcon

Metcon (AMRAP – Rounds and Reps)

Wolfpack (Rx)

AMRAP10

20 Abmat Situps

100m Run

20 Jumping Pull-ups

Alpha Team (Rx+)

AMRAP10

20 GHD Situps

100m Run

20 Pull-ups

Alpha Team Gymnastics

A: Warm-up (No Measure)

15×2 Wall Facing HSPU
*Lowering down and forward creating a perfect Headstand, toes sliding down the wall. Don’t lose hollow.

B: Warm-up (No Measure)

15×2 Headstand Pike-ups
*Starting in Extended headstand, lower toes to floor-tap-pull heels back to extended headstand

Alpha Team Extra Work

5k Row (Time)

Max Effort 5k Row

Greenbrier Fitness – Weightlifting

Warm-up

Weightlifting

Muscle Snatch (5×2)

Snatch Pull + Snatch (10×1)

Snatch Pull:

Start from floor. Load legs and shrug as high as you can once you are fully extended at hips.

Snatch:

Reset bar at floor. Focus on:

1) Loading legs/bar in start position.

2) Everything UP at extension of legs/hips

3) Pull as high as you can, and then descend under the bar

4) Lockout overhead and be patient

5) Stand up and recover

Muscle Clean (5×2)

Clean Pull + Clean + Jerk (10×1)

Clean Pull:

Start from floor. Load legs and shrug as high as you can once you are fully extended at hips.

Clean:

Reset bar at floor. Focus on:

1) Loading legs/bar in start position.

2) Everything UP at extension of legs/hips

3) Pull as high as you can, and then descend under the bar

4) Stand up and breathe- get ready for jerk

Jerk:

Focus on:

1) Deep breath/big chest

2) Vertical dip and drive

3) AGGRESSIVE drive (use those legs!!)

4) Lockout bar overhead

5) Recover front foot first, then back foot to follow.

Greenbrier Fitness – Class

Warm-up

On Your Own (No Measure)

500m Row / 400m Run

Hip & Shoulder Complex

Metcon

Metcon (Time)

Wolfpack (Rx)

With a Partner-

60 Wall Balls 14/10

60 Pullups

60 Box Jump 24/20

60 Abmat Situps

60 Goblet Squats 53/35

60 Pushups

50ft Front Rack Walking Lunges @ 95/65

Alpha Team (Rx+)

With a Partner

60 Wall Balls 20/14

60 Pullups

60 Box Jump 24/20

60 Pullups

60 Wall Balls

20 Muscle Ups

100ft Overhead Walking Lunges @ 165/115

Alpha Team Gymnastics

A: Warm-up (No Measure)

Accumulate 2:00 Free Standing Handstand

B: Warm-up (No Measure)

Accumulate 3:00 Wall Facing HSPU
*Focus on stacking the body. When achieved activation of the fingers should pull you off the wall. Don’t kick off the wall.

Alpha Team Extra Work

Metcon (7 Rounds for time)

E3MOM21 Run 400m
*keep intensity up but do not fall off more than :05s of 1st set

Greenbrier Fitness – Class

Warm-up

On Your Own (No Measure)

500m Row / 400m Run

Hip & Shoulder Complex

Weightlifting

Push Press + Push Jerk + Split Jerk (12 min to est heavy then 2x drop sets @90% )

Front Squat (5×3 @ 75-85% )

12X1 tempo

Metcon

Alpha Team Gymnastics

A: Warm-up (No Measure)

10×1

3 position Muscle Up: *3ct pause at the pull, the bottom of dip, and top. Even if time decreases, try to at least accentuate the pause. Lower Rings to where fit can touch ground and drag feet along for to decrease resistance through ROM.

B: Warm-up (No Measure)

3:00 Ring Support Hold *Top of dip, work to keep the scaps depressed, not lifted, traps relaxed. Rings slightly turned out body remains long and hollow.

Alpha Team Extra Work

Metcon (No Measure)

4 working rounds Not For Time

A: 8x Partner assisted Glute Ham Raises on Floor

B: 2 Legless Rope Climbs

C: 12 Strict TTB

Metcon (AMRAP – Rounds)

Wolfpack

EMOM20

1 – 8 Ball Over Shoulder (60/30)

2 – 10 Power Snatches (75/55)

3 – 12 V-ups

4 – Rest

Alpha Team

EMOM20

odd – 15/12 Cal Row

even – 16 KB Snatch (8r/8l) 53/35

Greenbrier Fitness – Class

Warm-up

On Your Own (No Measure)

500m Row / 400m Run

Hip & Shoulder Complex

Metcon

Metcon (6 Rounds for time)

Wolfpack (Rx)

6 Rounds

200m Run

20 Cal Row

25 KBS (53/35)

Alpha Team (Rx+)

6 Rounds

200m Run

20 Cal AB

25 KBS (70/53)

Greenbrier Fitness – Weightlifting

Warm-up

Warm-up (No Measure)

Weightlifting Warmup
butt kicks, quad stretch, frankenstein, hip stretch (length of gym and back)

shoulder warmup w/PVC pipe

*roll out/stretch any other tight areas

Power Jerk (5×2)

Focus on:

1. Straight dip

2. Explosive drive up

3. Punch bar up & lockout

4. Recover
Keep these light. We’ll use these to warmup our split jerks, as the only difference between a power and split jerk is where your legs move as you go under the bar.

Weightlifting

Split Jerk (10×1)

2:1 ratio of dip:drive speed (aka don’t cut your drive short!!)

LOCKOUT arms when overhead; no pressing — in Olympic lifting pressing = no lift

Focus on:

1)Big chest/deep breath w/bar racked on shoulders

2)VERTICAL dip

3)EXPLOSIVE drive

4)Bar finishes slightly behind head with legs split

5)Front foot recovers first, then back foot

Greenbrier Fitness – Class

Warm-up

On Your Own (No Measure)

500m Row / 400m Run

Hip & Shoulder Complex

Gymnastics

Warm-up (No Measure)

15 mins of Core Work –

4 Mins Max Effort Hollow Body Hold

2 Mins Rest

4 Mins Max Effort Superman Hold

2 Mins Rest

3 Mins Max Effort Plank Hold

Metcon

Metcon (AMRAP – Rounds and Reps)

Wolfpack (Rx)

AMRAP15

15 Back Squats @ 95/65

10 Burpees

5 Pull-ups

Alpha Team (Rx+)

AMRAP15

15 Back Squats @ 155/105

15 Burpee CTB Pullups

Alpha Team Gymnastics

A: Warm-up (No Measure)

Max Time in UB HS 5 attempts

-Rest 4:00-

B: Warm-up (No Measure)

Max continual HS Walk
*If you have to turn, turn

C: Warm-up (No Measure)

4 Rounds:

50′ OH Walk

:10 Free standing HS
*Bands and KB on barbell

Alpha Team Extra Work

Metcon (No Measure)

3 Rds NOT For Time

100ft Walking Sled Pull @ moderate weight

100ft Walking Sled Drag @ same weight

100ft Farmers Carr @ Heavy Weight *both hands

Greenbrier Fitness – Class

Warm-up

On Your Own (No Measure)

500m Row / 400m Run

Hip & Shoulder Complex

Weightlifting

Snatch (E:90s for 10 rds 3 Snatches + 3 OHS )

*choose a moderate to heavy weight – stay consistent across all sets

Weighted Step-ups (4×16 (8R/8L))

Metcon

Metcon (3 Rounds for time)

Wolfpack (Rx)

3 rounds for working time

20 burpees

Rest :30s

16 Pull-ups

50 DU / 100 SU

Rest 1:00 min

20 GHD sit-ups

10 Deadlifts 215/125

Rest 2:00

Alpha Team (Rx+)

3 rounds for working time

20 bar facing burpees

Rest :30s

8 muscle ups

100 double unders

Rest 1:00 min

20 GHD sit-ups

10 Deadlifts 275/205

Rest 2:00
Working Time = time it takes to complete work only (subtract rest times from your score)

Alpha Team Gymnastics

Handstand Push-ups (3 x Max UB)

*Same Rule as the pull ups

Warm-up (No Measure)

10 min Rest

Deficit Handstand Push-ups (1xME 6″ Parallettes)

Alpha Team Extra Work

Metcon (6 Rounds for time)

6 working sets

200m run

20 cal assault bike

25 KB swings 70/53

Rest :90s