CROSSFIT GROWL

Greenbrier Fitness, CrossFit Stars and Bars – NEW YOU

Warm-up

On Your Own (No Measure)

20/15 Calories on Assault Bike

500m Row / 400m Run

Hip / Shoulder Complex

Metcon

Metcon (Time)

500M Row

Rest 5 Minutes

1 Minute Max Effort Pushups

Greenbrier Fitness, CrossFit Stars and Bars – Class

Warm-up

400m row/run

10 PVC Pass-through

10 PVC Around-the-World

10 PVC Good Morning

10 Push-Ups

10 Air Squats (slow)

10 Lunges (slow)

10 Burpees

Metcon

Metcon (18 Rounds for reps)

Alpha (competition/performance training)
EMOM18

Minute 1 – 10x Burpees + 20 double Unders

Minute 2 – 6/4 Bar Muscle Ups

Minute 3 – 12x DB Snatch 70/50

Metcon (18 Rounds for reps)

Wolfpack (fitness training)
EMOM18

Minute 1 – 10x Burpees

Minute 2 – 10x pull-ups/Ring Rows

Minute 3 – 10x DB Snatch 50/35

Weightlifting

Back Squat (6×2 @ 80%)

6×2 @ 80%; rest 2:00; 2111 tempo *after each set 3-5 standing tall box Jumps 20/24 inch box. Land with straight legs on box

Hang Power Snatch (3×5 @60-70%; 3×3 @80%)

Greenbrier Fitness, CrossFit Stars and Bars – NEW YOU

Warm-up

On Your Own (No Measure)

20/15 Calories on Assault Bike

500m Row / 400m Run

Hip / Shoulder Complex

Metcon

Metcon (Time)

1 Mile Run

Greenbrier Fitness, CrossFit Stars and Bars – Class

Warm-up

400m row/run

10 PVC Pass-through

10 PVC Around-the-World

10 PVC Good Morning

10 Push-Ups

10 Air Squats (slow)

10 Lunges (slow)

10 Burpees

Metcon

Metcon (Time)

ALPHA TEAM
For TIme:

30 Cal Bike

20 Front Squats 185/125

30 Cal Bike

20 Back Rack Walking Lunges 185/125

30 Cal Bike

Metcon (Time)

WOLF PACK
30 Cal Row

20 Front Squats 95/65

30 Cal Row

20 Walking Lunges with KB

30 Cal Row

Weightlifting

3 Cleans + 2 Jerks

work up to heavy set; drop each clean from top; after last clean perform 2 jerks

Push Press (3×6 @ 80%)

work up to a 6RM; then 3×6 @ 80%

Alpha Team Extra Work

DBL Underhand Grip Bent Over BB Row (3×8-12 @31×1 tempo)

Metcon (5 Rounds for time)

ROW
5x750m row @ 80-85% effort; keep each section with :03-:05 seconds of 1st one. Rest :90 between rounds

Greenbrier Fitness, CrossFit Stars and Bars – Class

Warm-up

400m row/run

10 PVC Pass-through

10 PVC Around-the-World

10 PVC Good Morning

10 Push-Ups

10 Air Squats (slow)

10 Lunges (slow)

10 Burpees

Metcon

Metcon (No Measure)

ALPHA TEAM
3 rds NFT

3/2 LLRC

75 DUs

10/8 Strict CTB Chin Ups

15/12 Cal Bike

Metcon (Time)

WOLFPACK
3 rds For Time:

10 Ring Rows

100 Single Unders

10 Ring Rows

20 Cal Row

Weightlifting

Deadlift

Work Up to Heavy DL

15 minutes to work up to heavy single; Double Overhand grip do not alternate grip; may use wraps

*Record heavy single.

Close-Grip Bench Press

Work up to a heavy Close Grip Bench

15 minutes to work up to heavy single

Alpha Team Extra Work

Metcon (No Measure)

Endurance
Run

6 sets of 3 minutes work / 1:00 min rest

*maintain same distance each interval

For Overall Time (Time)

5x 60yd prowler pushes @ moderate weight, shoudl stay moving; rest :45s btw each one

into 4 rds:

10x DBL KB Cleans 53/35

10x DBL KB S2O 53/35

10x CTB Pullups

5x 60 yd prowler pushes @ same weight; :45s btw each one

Greenbrier Fitness – Olympic Lifting

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
Today we will go through the entire warmup using the empty barbell.

Drop Snatch (E2MOM)

Focus on Speed andd balance in the drop. Do NOT push it out (must be able to lock arms out during the drop).

Snatch Pull + Hang (or full) Snatch (EMOM or E2MOM)

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)
Building to heavy but not 1RM. This is our “starting max” after having done the intro to snatch.

Greenbrier Fitness, CrossFit Stars and Bars – Class

Warm-up

400m row/run

10 PVC Pass-through

10 PVC Around-the-World

10 PVC Good Morning

10 Push-Ups

10 Air Squats (slow)

10 Lunges (slow)

10 Burpees

Metcon

Metcon (AMRAP – Rounds and Reps)

Saturday Work!
AMRAP10

200m Run

15 KB Swings 70/53

200m Run

10 Burpees

rest 5 minutes

AMRAP10

Row 350

20 DB Alt Snatches 50/30

20 Walking Lunges

rest 5 minutes

AMRAP10

.6 Assult Bike

12 DB Push Press 50/30

.3 Assult Bike

12 HR Pushups

Greenbrier Fitness – Class

Warm-up

400m row/run

10 PVC Pass-through

10 PVC Around-the-World

10 PVC Good Morning

10 Push-Ups

10 Air Squats (slow)

10 Lunges (slow)

10 Burpees

Metcon

Metcon (Time)

Wodapalooza WOD 4&5

Two for One Special

RX – ALPHA TEAM
WOD 4:

2 Rounds for time of: (20 minute Cap)

40 Cal Row

40 T2B

40 OHS (95/65)

Immediately into…

WOD 5:

1 Rep Max Hang Snatch

*With remaining amount of time (or if not completed, at the 18:00).

Hang Snatch (1 Rep Max in the remaing amout of time from above!)

Metcon (Time)

WOLFPACK
WOD 4

2 Rounds for time of: (20 minute Cap)

30 Cal Row

30 ABMAT Sit-Ups

30 OHS (95/65) (Scaled: 45/35)

immediately into…

1 Rep Hang Snatch Max in the remaining amount of time from WOD 4.

*With remaining amount of time (or if not completed, at the 18:00).

Alpha Team Extra Work

Greenbrier Fitness – Olympic Lifting

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

Snatch

Practice the snatch (full and/or power) light to medium weight
From the floor, 2 second pause at the knee. Focus on full hamstring engagement and high shrug!

Greenbrier Fitness – Class

Warm-up

400m row/run

10 PVC Pass-through

10 PVC Around-the-World

10 PVC Good Morning

10 Push-Ups

10 Air Squats (slow)

10 Lunges (slow)

10 Burpees

Metcon

Metcon (No Measure)

ALPHA TEAM
5 rds NFT

30 weighted double Unders

6/4 BMU

15 GHD situps

50ft HSW

Assault Cals 15/12

Metcon (Time)

WOLFPACK
5 rds For Time

50 single unders

10 Pull-ups

15 ABMAT Sit-ups

50ft Bear Crawl

250m row