Friday Games Training

CrossFit Grandview, Grandview Barbell – CrossFit L2

Back Squat (4 x 8)

New set every 3 minutes

8@65

8@70

8@75

8@80

Rest 5 minutes

Front Squat (4×5)

New set every 2 minutes

5@60

5@65

5@70

5@70

Pull-up Dip Complex (No Measure)

Pull Up – Normal Grip: 5 (Hands outside shoulders)

Ring Dip: 5

Pull Up – Wide Grip: 5 (One hand width wider than normal grip)

Ring Dip: 5

Pull Up: Narrow Grip: 5 (Hands one thumb span apart)

Ring Dip: 5

Pull Up – Reverse Grip: 5 (Supinate hands – Width same as normal pull up)

Ring Dip: 5

Pull Up – Mixed Grip – Right: 5 (Supinate right hand, width same as normal pull up)

Ring Dip: 5

Pull Up – Mixed Grip – Left: 5 (Supinate left hand, width same as normal pull up)

Ring Dip: 5

After completion of the complex – then:

Pull Up – Normal Grip: Max Reps (Bonus to complex)

Ring Dip: 5: Max Reps
Add weight if you can hold 5 strict

1000m Row (Time)

Max Effort 1000m Row

From August 28, 2015

From August 28, 2015