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

Metcon

Metcon (Time)

ALPHA TEAM
5 working sets at 80-85% effort

Row 300/250

12 DB Thrusters 50/35

Row 300/250

12 CTB pull-ups

Rest 1:1

Metcon (Time)

WOLFPACK
5 working sets at 80-85% effort

200m Run

12 DB Thrusters 25/15

200m Run

12 pull-ups

Rest 1:1

Weightlifting

Sumo Deadlift (4×6)

Sumo Deadlift

4×6 @ moderate weight; tempo 4010; rest as needed btw aets

Close-Grip Bench Press (4×6)

Close Grip Bench Press

4×6 @ moderate weight; tempo 4010; rest as needed btw aets

Greenbrier Fitness – NEW YOU

Warm-up

On Your Own (No Measure)

20/15 Calories on Assault Bike

500m Row / 400m Run

Hip / Shoulder Complex

Lesson

Deadlift

Weightlifting

Deadlift

E2MOM10

Increase in weight each set.

Metcon

NEW YOU – DAY 16 (AMRAP – Reps)

3 Rounds –

3 Mins to Complete a 400m Run, Then:

Alternating Tabata of:

-Single Arm DB Snatch (Alternating)

-Single Arm DB Clean (Alternating)

-Med Ball Squat Clean

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)

Teams of 2 RX

Teams of 3 Scaled
4 rds for time:

400m rower carry

20 cal row per teammate

*any time the rower is set to the ground during the 400m, each team member rows 20 cals.

**If a rower is dropped and not set down, the team will run 400m, row 20 cal, and 50 burpees per team member

Alpha Team Extra Work

Free Standing HS Holds (10 mins )

Handstand Push-ups (max effort set; 5×50%)

Metcon (10 Rounds for reps)

E2MOM20
odd-200m run + 2/1 LLRC

even-20/15 Cal Bike +12 TTB

Metcon (No Measure)

Core
30 Barbell Rollouts

*every break = 6 STTB

Greenbrier Fitness – NEW YOU

Warm-up

On Your Own (No Measure)

20/15 Calories on Assault Bike

500m Row / 400m Run

Hip / Shoulder Complex

Lesson

Rope Climbs (No Measure)

Demo the rope climb.

Metcon

NEW YOU – DAY 15 (No Measure)

Dirty Thirty
Complete 30 reps of each movement for time:

KBS

Box Jumps

KB Deadlift High Pull

Jumping Pullups

Push Press

Weighted Situps

Pushups

Burpees

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

Hang Snatch

EMOM

@60-70%

minute 1 – 5x

minute 2 – 4x

minute 3 – 3x

minute 4 – 5x

*and so on

Metcon

Metcon (Time)

ALPHA TEAM
For Time:

100 Cal Row

50 Wall Balls 20/14

25 Snatches 135/95

Metcon (Time)

WOLFPACK
For Time:

50 Cal Row

30 Wall Balls 14/10

15 Snatches 95/65

Endurance Training

Metcon (10 Rounds for time)

Row
10 working sets

500m Row; rest :90s

*goal is sub 1:40/1:55 paces throughout

Alpha Team Extra Work

Snatch Pull (5×3)

5×3 @ 90%; 3 second eccentric on way down

Greenbrier Fitness – NEW YOU

Warm-up

On Your Own (No Measure)

20/15 Calories on Assault Bike

500m Row / 400m Run

Hip / Shoulder Complex

Lesson

Rope Climbs (No Measure)

Demo the rope climb.

Metcon

NEW YOU – DAY 15 (No Measure)

Dirty Thirty
Complete 30 reps of each movement for time:

KBS

Box Jumps

KB Deadlift High Pull

Jumping Pullups

Push Press

Weighted Situps

Pushups

Burpees

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)

For Overall time and reps

3 sets

10 DB PP 50/30#

10 DB HSC 50/30#

10 Burpees

10 Cal Bike

rest 1:30

rest 5 minutes

3 sets

20 Cal Row

15 CTB Pullups

10 Lateral Burpee Box Jump

24/20

rest 1:30

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

Clean w/ Pause at Knee

2 sec Pause at Knee

Deadift+Clean for Beginners

Jerks (~E2MOM )

We will go over the Power Jerk and Split Jerk.
Start behind the neck. Before split, include pvc drill (between feet, lunge, alternate feet).

Greenbrier Fitness – NEW YOU

Warm-up

On Your Own (No Measure)

20/15 Calories on Assault Bike

500m Row / 400m Run

Hip / Shoulder Complex

Lesson

Hang Power Clean

Front Squat

Push Press

Weightlifting

3 Hang Power Clean + 3 Front Squat + 3 Push Press

E2MOM10

Metcon

NEW YOU – DAY 14 (Time)

5 Rounds-

10 Goblet Squats

10 Burpees

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
5 rds for time:

25ft HSW

50ft Farmers Walk *heavy

8/6 Ring Muscle Ups

8 SHSPU

rest 1:1

Metcon (Time)

WOLFPACK
5 rds for time:

25ft Bear Crawl

50ft Farmers Walk * heavy

8 Dips

8 Push-Ups

rest 1:1

Gymnastics

Rope Climb Practice!!

Metcon (Time)

ALPHA TEAM
20 Rope Climbs

Alpha Team Extra Work

A1: Single Leg Good Morning (4×8)

4x 8 (4R/4L) @ 30-40% of 1RM CJ; rest as needed

A2: Strict Dips (4×8)

Strict Dips

4×8 @ 40X1 tempo; weighted if possible

A3: Banded Lat Pull Downs (4×15)

Banded Lat Pulldowns

4×15 @ 30X0