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
WWW #1
RX
WOD 1: “Frantastic Four”
AMRAP 4 minutes:
12 thrusters (75#/55#)
9 toes to bar
6 push-ups
2 minute rest
AMRAP 4 minutes:
12 thrusters (95#/75#)
9 Pull-ups
6 burpees
2 minute rest
AMRAP 4 minutes
12 thrusters (115#/95#)
9 C2B Pull-ups
6 Bar Facing Burpees
Score: Total Reps from all 3 AMRAPs.
WWW #2
RX
WOD 2: “Annie Get Your Oar”
15 minute time cap.
50 Calorie Row
50 Double Unders
40 Calorie Row
40 Double Unders
30 Calorie Row
30 Double Unders
20 Calorie Row
20 Double Unders
10 Calorie Row
10 Double Unders
AMRAP abmat sit-ups remaining time
Score is the total reps completed in 15’.
WWW #3
WOD 3: “Clean up on Aisle 3”
All divisions except Youth will do this workout. Youth divisions will do WoD 3a below.
10 minutes to hit 5 successful cleans. 2 minutes dedicated to each lift. Must complete lift in 2 minute period. Must increase weight each cycle and cannot take weight off once it has been loaded. Consider it a E2MOM cycle. Total score is successful (up to 5) loads added together.
Score = sum of the 5 lifts or attempted lifts (0)
If a lift is missed, you can attempt again within the 2 minute time period as many times as you would like. If you do not complete a lift in the 2 minutes, it can be attempted again in the next 2 minute period, but the weight for that lift is 0. For example, if an athlete attempts 145 lb clean and misses it after 2 attempts during that 2 minute time period, they get a 0 for that 2 minutes. If they make it in the next 2 minute period, then they get 145 for that round.
Can be power clean or squat clean. Must start from the ground and must be completed with hips and knees fully extended with elbows in front of the bar.
WWW #3a
WOD 3a: “Hot Lava”
8’ time cap
60’ (30’ in each direction) plate relay using (2) bumper plates. Athlete will have 2 plates in stack behind the start line (athlete is also behind the start line). Athlete places one plate in front of him and stands on it while reaching behind to get the second plate. Second plate is then placed on the floor (hot lava) in direction of travel and athlete moves to that plate and repeats the process until athlete crosses the turn around line with both plates. Athlete then changes direction and proceeds back to the finish line using the same process. At no time in either direction can athlete’s feet or hands touch the floor between the start/finish and turn around lines. If he or she does then they must stop and do 3 burpees in the hot lava before resuming from the plate they were on when the violation occurred.
Score is time to complete one down and back (60’ total) travel.
WWW Floater
RX
FLOATER WOD:
“Up The Creek with a Paddle”
2 minutes- Increasing Ladder
1 Bar Muscle Up
1 Deadlift (315/225)
2 Bar Muscle Ups
2 Deadlifts
3 Bar Muscle Ups
3 Deadlifts
And so on…
Until 2 minutes is 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
RUN
2 sets of 5 working sets of 3 min on/1 min off
run for 3 minutes *mainintaing same distance and rest 1 minute rest 5 minutes btw sets and then repeat trying to maintain same distance
ALPHA TEAM
For Time
50 Cal Bike
50 push ups
50 Wall Balls *UB 🙂
WOLFPACK
For Time
50 Cal Row
25 Push Ups
25 Wall Balls *UB 🙂
3.3.3
3-5 working sets @ 45-55% of 1RM Snatch
OHS use a 22X1 Tempo
5 working sets every 2:00 minutes @70-80%; pause for 2 seconds below knee.
3×3 @ 105%; 31X1 tempo; rest 2:00 minutes
Today is a programmed rest day. The gym will be open as scheduled. Use today to catch up on a missed WOD, get ahead, or work on skills and drills.
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
Bring bar to hips with snatch grip. Slide bar down legs to mid thigh, bring back up to power position, and finish (all in a fluid motion)! Without resetting, follow that snatch with a steady overhead squat; really push into the bar and control yourself going down and up- don’t rush!
3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips
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
ALPHA TEAM
For Overall Time
AMRAP10
50 Double Unders
10 TTB
30ft HSW
rest 5 minutes
AMRAP10
12 Cal Row
10 GHD Situps
3 Rope Climbs
WOLF PACK
For Overall Time
AMRAP10
12 Cal Row
10 ABMAT Situps
3 Rope Pull to Standing
rest 5 minutes
AMRAP10
150 Single Unders
10 Knee Raises
30ft Bear Crawl
3xEMOM8 @ 65-75% focus on speed and movement
2xEMOM8 @ 65-70% focus on speed and movement
Accessory Work
A1) GHD Back Extension
3×15
A2) Half Kneeling Single Arm Press
3×12 (6R/6L)
A3) Strict Toe to Bar
3x 8-12
5-9PM tonight – Chili’s will give back 10% of your bill to the Granite Games team!! If you’re able, join us at 7:15pm; if your night is too crazy, please consider grabbing take-out!! Thank you for your incredible support of this adventure!
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
ALPHA TEAM
For Overall Time
3 rds
350m Row
15 No Jump Burpees
rest :90s
rest 5 minutes
3 rds
400m Run
20 KB Swings 70/53#
rest :90s
rest 5 minutes
3 rds
15/12 Cal Bike
12 Box Step Ups
30 Double Unders
rest :90s
WOLFPACK
For Overall Time
3 rds
10 Cal Bike
12 Box Step Ups
90 Single Unders
rest :90s
rest 5 minutes
3 rds
400m Run
20 KB Swings 53/32#
rest :90s
rest 5 minutes
3 rds
350m Row
15 No Jump Burpee
rest :90s
For Time:
50 Box jumps, 24″
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 20#
50 Burpees
50 Double unders
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
Bring bar to hips with snatch grip. Slide bar down legs to mid thigh, bring back up to power position, and finish (all in a fluid motion)! Without resetting, follow that snatch with a steady overhead squat; really push into the bar and control yourself going down and up- don’t rush!
3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips
WWW #1
RX
WOD 1: “Frantastic Four”
AMRAP 4 minutes:
12 thrusters (75#/55#)
9 toes to bar
6 push-ups
2 minute rest
AMRAP 4 minutes:
12 thrusters (95#/75#)
9 Pull-ups
6 burpees
2 minute rest
AMRAP 4 minutes
12 thrusters (115#/95#)
9 C2B Pull-ups
6 Bar Facing Burpees
Score: Total Reps from all 3 AMRAPs.
WWW #2
RX
WOD 2: “Annie Get Your Oar”
15 minute time cap.
50 Calorie Row
50 Double Unders
40 Calorie Row
40 Double Unders
30 Calorie Row
30 Double Unders
20 Calorie Row
20 Double Unders
10 Calorie Row
10 Double Unders
AMRAP abmat sit-ups remaining time
Score is the total reps completed in 15’.
WWW #3
WOD 3: “Clean up on Aisle 3”
All divisions except Youth will do this workout. Youth divisions will do WoD 3a below.
10 minutes to hit 5 successful cleans. 2 minutes dedicated to each lift. Must complete lift in 2 minute period. Must increase weight each cycle and cannot take weight off once it has been loaded. Consider it a E2MOM cycle. Total score is successful (up to 5) loads added together.
Score = sum of the 5 lifts or attempted lifts (0)
If a lift is missed, you can attempt again within the 2 minute time period as many times as you would like. If you do not complete a lift in the 2 minutes, it can be attempted again in the next 2 minute period, but the weight for that lift is 0. For example, if an athlete attempts 145 lb clean and misses it after 2 attempts during that 2 minute time period, they get a 0 for that 2 minutes. If they make it in the next 2 minute period, then they get 145 for that round.
Can be power clean or squat clean. Must start from the ground and must be completed with hips and knees fully extended with elbows in front of the bar.
WWW #3a
WOD 3a: “Hot Lava”
8’ time cap
60’ (30’ in each direction) plate relay using (2) bumper plates. Athlete will have 2 plates in stack behind the start line (athlete is also behind the start line). Athlete places one plate in front of him and stands on it while reaching behind to get the second plate. Second plate is then placed on the floor (hot lava) in direction of travel and athlete moves to that plate and repeats the process until athlete crosses the turn around line with both plates. Athlete then changes direction and proceeds back to the finish line using the same process. At no time in either direction can athlete’s feet or hands touch the floor between the start/finish and turn around lines. If he or she does then they must stop and do 3 burpees in the hot lava before resuming from the plate they were on when the violation occurred.
Score is time to complete one down and back (60’ total) travel.
WWW Floater
RX
FLOATER WOD:
“Up The Creek with a Paddle”
2 minutes- Increasing Ladder
1 Bar Muscle Up
1 Deadlift (315/225)
2 Bar Muscle Ups
2 Deadlifts
3 Bar Muscle Ups
3 Deadlifts
And so on…
Until 2 minutes is up.
CROSSFIT GROWL 