CROSSFIT GROWL

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

Endurance Training

Metcon (Time)

ROW
125m E:30s for 5 minutes

Rest 2:00

125m E:30s for 5 minutes

Rest 2:00

10x 250m row @80-85%

**Rest :30s btw efforts

Weightlifting

Front Squats (2×2@80%)

Work up to 2×2 @80%

*should be fast and good position, drop weight if not.

**Priming for wod 1for those doing the Wodapalooza qualifier.

Alpha Team Extra Work

Metcon (AMRAP – Reps)

Wodapalooza Qualifier WOD 1
AMRAP in 7 minutes:

Squat clean and jerks 225/155 or 165/115

Metcon (No Measure)

Accessory Work
8x half kneeling single arm press w/ DB @30×0 tempo

8x DB Bulgarian split squats (each leg)

:45s-:60s Sorensen Hold

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
Gymnastics

5 working working sets NFT

2/1 LLRC

20 weighted doubles unders

4 SHSPU @4/2″ deficit

20 weighted Dubs

Metcon (Time)

WOLFPACK
5 Rounds for Time:

10 Pull-ups

80 Single Unders

10 Push Ups

200m Run

*20 Minute Time Cap!

Weightlifting

Deadlift

15 minutes to work up to heavy double; Double Overhand grip do not alternate grip

*Record the heaviest double!

Close-Grip Bench Press (15 minutes to work up to heavy double)

*Record the heaviest double!

Alpha Team Extra Work

Metcon (AMRAP – Reps)

The Wodapalooza Workout 2
E2MOM for as long as possible

8x BBJO

8x HPS @115/80

8x Thrusters

*two ways of doing this:

1: Pace BBJO; break HPS from start 4/4; 5/3; whatever you want but it must be done in two sets; then do UB Thrusters

2: go UB and stay steady for as long as possible @ 80% effort – should be maintainable

Metcon (No Measure)

Endurance Training
800m run E6MOM18

Rest 5 minutes

400m run E3MOM21

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

Alpha Team Extra Work

Metcon (Time)

ALPHA TEAM
6 working sets @ 80-85% effort

10 lateral box Jumps 24/20

10 DL @ 185/125

200m Run

5/3 Muscle Ups

10 DB Push Press 50/30

rest 3:00 minutes

Power Snatch (5xEMOM12 @ 50-60%)

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)

ALPHA TEAM
For Time

100 Burpees

*EMOM perform 15 Wall Balls 20/14#

Metcon (Time)

WOLFPACK
For Time

100 Burpees

EMOM perform 5 Air Squats

Beginners: just burpees

Weightlifting

Front Squats (5×5)

work up to heavy set of 5 @ 22X1 tempo; then drop down to 70% and complete 5×5 for speed; rest 45-60 seconds btw sets

Power Clean + Push Jerk (5×3)

5×3 @ 70-80% focus on crisp clean reps with speed; rest as needed

Back Squat (4×2 @ 90%; rest 3-4 minutes btw sets)

Greenbrier Fitness – Class

Endurance Training

Metcon (Time)

Row!
12x 500m Row @ 80-85% rest :90s btw sets; rest 5 minutes after 6 sets

Metcon (Time)

Run!
10 sets of 2 min of work / 1 min rest *goals to maintain same distance each round of 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 Pull + Hang (or full) Snatch

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)

Drop Snatch

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 (AMRAP – Rounds and Reps)

ALPHA TEAM
AMRAP20

50ft HSW

15 TTB

25 Air Squats

15 GHD Situps

Metcon (AMRAP – Rounds and Reps)

WOLFPACK
AMRAP20

50ft Bear Crawl

15 Knee Raises

25 Air Squats

15 ABMAT Sit-Ups

Weightlifting

Hang Snatch (3 snatches EMOM8 @ 70-80%)

*speed and receving position is what you focus on

Alpha Team Extra Work

Clean and Jerk (3 Cleans + 1 Jerk EMOM10 @ 65-75% *speed all TNG )

Metcon (No Measure)

Accessory Work
A1)

Single Arm Supine Ring Rows

3x 8/8 @ 31X1 tempo

A2)

Ring Push Ups

3x 8-12 reps @ 31X1 Tempo

A3)

Weighted Back Extension + Barbell Row

3x 8-12 @ light to moderate weight. Complete a back extension with arms extended holding barbell and at top of rep complete 1 bb row

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

Weightlifting

Clean + 3 Push Jerks (EMOM10 @ 60-70% *focus on speed)

Metcon

Metcon (Time)

ALPHA TEAM
For Overall Time:

3 sets

300/250m Row

15 Pullups

200/150m Row

10 CTB Pullups

rest 2:00 minutes

-rest 5 minutes-

3 sets

2/1 LLRC

10/8 Cal Bike

4/3 Rope Climbs

15/12 Cal Bike

rest 2:00 minutes

-rest 5 minutes-

3 sets

400m Run

20 Wall Balls 30/20#

10 Burpees

rest 2:00 minutes

Metcon (Time)

WOLFPACK
For Overall Time

3 sets

400m Run

20 Wall Balls 20/14#

10 Burpees

rest 2:00minutes

-rest 5 minutes-

3 sets

300/250m Row

15 ring rows

200/150m Row

10 jumping pull ups

rest 2:00 minutes

-rest 5 minutes-

3 sets

4 pull to standing rope climbs

10/8 Cal Bike

4 pull to standing rope climbs

15/12 Cal Bike

rest 2:00 minutes

Alpha Team Gymnastics

Metcon (No Measure)

ALPHA TEAM
5 rds

1 SMU

2 MU

3 SHSPU

4 KHSPU

Greenbrier Fitness – Class

Metcon

Mary’s Recovery Chipper (Time)

800 m Run

15 Ring Rows

20 Walking Lunges

10 Shoulder to Overhead (45/35)

50 ft Farmer’s Carry (50/35)

10 Shoulder to Overhead (45/35)

20 Walking Lunges

15 Ring Rows

800m Run