CROSSFIT GROWL

Greenbrier Fitness – Class

Warm-up

On Your Own (No Measure)

500m Row / 400m Run

Hip & Shoulder Complex

Weightlifting

Clean Pull + Halting PC + 3 Jerks ( 4 working sets AHAP)

Clean pull + halting power clean from below knee + 3 jerks
*Rest as needed

Metcon

Metcon (AMRAP – Rounds and Reps)

Wolfpack (Rx)

25 ft KB Goblet Walking Lunges (44/26)

15 Pushups

25 ft KB Goblet Walking Lunges

15 Burpees

Alpha Team (Rx+)

AMRAP15

25 ft DBL KB FR Walking Lunges (53/35)

15/12 hspu

25 ft DBL KB FR Walking Lunges

15 Burpees

Alpha Team Gymnastics

Chest-To-Bar Pull-ups (3xME)

*this is a tester

Alpha Team Extra Work

Metcon (No Measure)

EMOM8 200m row @ hard effort

Rest 2 min

1000m row @ moderate pace

Rest 2 min

EMOM8 200m row @ hard effort

Greenbrier Fitness – Weightlifting

Warm-up

Weightlifting

3 Position Snatch (5×1 (light))

Hip/Mid Thigh/Floor

Snatch from floor (10×1)

No more than 70% of your 1RM (if you have one). We’re looking to reinforce positions and technique- not time to go heavy, yet! 😉
Today we will go 75-80% of your 1RM! 5-10% more than when we did this drill on 1/15

3 Position Clean (5×1 (light))

Hip/Mid Thigh/Floor

Clean from floor (10×1)

Same as Snatch- No more than 70% of your 1RM (if you have one). We’re looking to reinforce positions and technique- no time to go heavy, yet!
Today we will go 75-80% of your 1RM! 5-10% more than when we did this drill on 1/15.

Front Squat (Heavy single, then 5×2 at 80% of that heavy single)

Greenbrier Fitness – Class

Warm-up

On Your Own (No Measure)

500m Row / 400m Run

Hip & Shoulder Complex

Weightlifting

Clean and Jerk (Work to heavy single; then 3×1 @90%)

Metcon

Metcon (Time)

Wolfpack – Partner Workout

100 Cal Row

90 V-ups

80 Cal Row

70 Wall Balls 14/10

60 Cal Row

200 ft Bear Crawl *each athlete

40 Cal Row

30 Clean and Jerks 115/75

20 Cal Row

10 Pull-ups *each athlete

Alpha Team – Partner Workout

100 Cal Bike

90 TTB

80 Cal Bike

70 Wall Balls 20/14

60 Cal Bike

50 ft HSW *each athlete

40 Cal Bike

30 Power Clean and Jerks 225/155

20 Cal Bike

10 Bar Muscle Ups *each athlete

Greenbrier Fitness – Class

Warm-up

On Your Own (No Measure)

500m Row / 400m Run

Hip & Shoulder Complex

Weightlifting

Alternating between –

Deadlift (5×5 @ 75-80% *rest :90s btw sets)

Legless Rope Climbs (5×2/1)

5x 2 (or 1) depending on efficiency – want to stay smooth and fast avoid kipping if possible.

Metcon

Metcon (Time)

Wolfpack (Rx)

21-15-9

Handstand Pushups (use modifications as needed)

400m Run

Alpha Team (Rx+)

21-15-9

SHSPU

*100ft Prowler @ 135/90 after each set of HSPU

Alpha Team Gymnastics

A: Warm-up (No Measure)

10x 15′ Lateral HS Walk – Rest :30

B: Warm-up (No Measure)

25-20-15

Hopping Inch Worm

V-sit
*for worm do a push up lock out, move feet in straddle to outside hands and return. Keep legs as straight as possible and hop minimal

Alpha Team Extra Work

Metcon (AMRAP – Rounds)

Run

EMOM12(or 16)

110 yd sprint!
*do 12 if you haven’t done all out sprints in a while, if you feel good and hamstrings are ready to go – do 16

Greenbrier Fitness – Class

Warm-up

On Your Own (No Measure)

500m Row / 400m Run

Hip & Shoulder Complex

Metcon

Metcon (2 Rounds for time)

Row

2 sets for working time

1200m – rest 1:1

800m – rest 1:1

400m – rest 1:1
total meters equals 4800m

efforts should be :05-:10/500m agv seconds faster than 2k pace

Greenbrier Fitness – Class

Warm-up

On Your Own (No Measure)

500m Row / 400m Run

Hip & Shoulder Complex

Metcon

Metcon (AMRAP – Reps)

:30s work/:30s rest

Around the world for 30 minutes

set 1 – KB Swings (Rx – 53/35, Rx+ – 70/53)

set 2 – Air Assault

set 3 – Push Ups

Set 4 – Row

Set 5 – Wall Ball (Rx-20/14, Rx+ – 14/10)
keep track of # of reps each round

should stay within 1-2 reps of 1st set

Greenbrier Fitness – Class

Warm-up

On Your Own (No Measure)

500m Row / 400m Run

Hip & Shoulder Complex

Weightlifting

A: Back Squat (4-3-2-4-3-2)

choose working weight (btw 75-85%);

tempo 21X1

*rest :90s

B: Snatch Balance + 2 Hang Snatch Below the Knee (5 working sets @ 70-80% of 1RM)

C: Power Snatch (1x E:20s for 16 rds @ 75-80% of 1RM)

Metcon

Metcon (AMRAP – Rounds and Reps)

Wolfpack

AMRAP14

50 DU or 100 SU

30 Abmat Situps

30 Plate G20verhead Squat (25/15)

Alpha Team (Rx+)

AMRAP14

100 Double Unders

20 GHD Situps

20 DB Single Arm Squat Snatches @ 70/50

Alpha Team Gymnastics

A: Warm-up (No Measure)

EMOM x 14

6 Strict HSPU + :15 Planche push up hold
*Start in push up lean shoulders forward as far as possible and hold

B: Warm-up (No Measure)

3 Rounds:

9-7-5

UB Ring Dip,

Push Press 95#

Rest 2:00

Alpha Team Extra Work

Metcon (Calories)

Air Assault

5x 3 min Work @ moderate pace (65+Rpm/55+RPM)

rest 1 min

Greenbrier Fitness – Class

Warm-up

On Your Own (No Measure)

500m Row / 400m Run

Hip & Shoulder Complex

Weightlifting

Bench Press (10-8-6-10-8-6)

rest :60s btw efforts

choose load

tempo 21X1

Weighted Step-ups (3×16 (8R/8L))

60% of 1RM CJ

Metcon (5 Rounds for time)

E:90 for 5 rds

1 Rd of Heavy DT UB

12 DL 205/155

9 HPC

6 S2O
*go every 2 minutes to keep intensity high if need be

Metcon

Metcon (Time)

Wolfpack (Rx)

For Time – 15 min cap

15 Cal Row

20 Wall Balls 20/14

15 Pullups

20 Box Jumps 24/20

15 Pullups

20 Wall Balls 20/14

15 Cal Row

Alpha Team (Rx+)

For Time

15 Cal Air Assault

20 Wall Balls 30/20

15 CTB Pullups

20 Box Jumps 30/24

15 CTB Pullups

20 Wall Balls 30/20

15 Cal Air Assault

Alpha Team Gymnastics

A: Warm-up (No Measure)

EMOM x12

8 Butterfly C2B + Alt Single Arm Negatives
*pull to top shift weight to one hand and lower

B: Warm-up (No Measure)

5 Rounds

100′ Farmer Carry KB @80#

4 UB MU

Alpha Team Extra Work

Metcon (2 Rounds for time)

Row

2 sets for working time

1200m – rest 1:1

800m – rest 1:1

400m – rest 1:1
*total meters equals 4800m *efforts should be :05-:10/500m avg seconds faster than 2k pace

Greenbrier Fitness – Weightlifting

Warm-up

Weightlifting

3 Position Snatch (5×1)

Hip/Mid Thigh/Floor

Snatch Pull + Hang (or full) 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 (hang or full):

Either reset bar back to floor for full snatch and perform a snatch, or reset bar to hips, hang to mid thigh, and snatch.

*Reminder: All snatches should be considered “squat” snatches unless noted otherwise! 🙂 (Or if I tell you specifically in class that a power is okay)

3 Position Clean (5×1)

Hip/Mid Thigh/Floor

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. Perform a clean (Chest over bar/full extension at hips/continue pulling/start descending under once you can pull no longer)

Jerk:

If you haven’t performed a split jerk yet, stick to a power jerk. If you have performed a split jerk, you may do so in this complex.

Strength

Front Squat (5×3)

Add 5-10lbs from last week. We will transition to back squats next Sunday!

Greenbrier Fitness – Class

Warm-up

On Your Own (No Measure)

500m Row / 400m Run

Hip & Shoulder Complex

Weightlifting

Snatch (Heavy Triple, then 3×3 @ 80%)

You may drop bar – however, all 3 attempts should be within :12-:15 seconds

focus on speed and receiving the bar in a tight position

Metcon

Metcon (Time)

For Time

3 rds of

500m Row

5 rope Climbs

Rest 3 min

3 rds of

16 HSPU

12 Box Jump Overs 30/24

16 CTB Pullups

rest 3 min

3 rds

30 Cal Air Assault

10 Deadlifts 315/245

Wolfpack = with a partner and the following changes:

-Rope Climb to Pull-up Bar

-Pike position HSPU

-24/20 Box

-Pull-ups

-Row

-DL 205/135