Main – CrossFit

Crossfit Grandview Tempo Back Squat (5×3)

bottom of squat + half way up + back to bottom + stand all the way up = 1 rep
5 sets of 3 slow ramp up
new set every 3 …

Main – CrossFit

Pull-up/ Dips 5’s (No Measure)

5- pull-ups (normal)
5- dips
5- chin ups (double underhand grip)
5- dips
5- pull-ups (wide)
5- dips
5- pull-ups (narrow)
5- dips
5- pull-ups (switch L)
5- dips
5- pull-ups (switch …

Main – CrossFit

Warm-up #1 (No Measure)

4 Rounds
:15 Low jump (onto 45lbs plate)
:15 Push-up
:15 Ab mat sit-up
:15 Alternating lunge
Then
30 Air squat w/ bands
20 Roll overs
30 Overhead pvc squats with bands
Then…

Main – CrossFit

Metcon (Time)

Row 1000m
50 Ball slams 30/20
40 Wallball 20/14
30 Pull-ups
RX plus
40/30
30/20
CTB pull-ups

Extra Credit

5 Rounds for skill
Complex
2 Deadlifts 135/85
2 Power Cleans
2 Front squat
2 Push …

Main – CrossFit

Overhead Squat (5×2)

5 sets of 2
new set every 2 minutes
ramp up to a heavy set of 2

Metcon (No Measure)

15 Minutes
Every minute on the minute
5- Dips
5- Box jumps 24/20
5- …

Main – CrossFit

Rope Climb

Work Foot Holds with Minimal Adjustments
Legless
L-sit

Metcon (AMRAP – Rounds and Reps)

As Many Rounds As Possible in 10 Minutes
12 Double Kettlebell Front Squats 53s/35s
1 Rope Climb

…

Main – Olympic Weightlifting

Clean AMRAP 5 Minutes (No Measure)

3- Power clean 95/65
3- Power clean + front squat
3- Hang squat clean
3- Squat cleans
– Move smoothly through each progression
– Not for score

Clean + Front

Main – CrossFit

Bench Press (5×2)

5 sets of 2
new set every 2 minutes
work up to a heavy double

Metcon (AMRAP – Reps)

Alternating Tabata
16 Total Rounds
Deadlift 225/155
Burpees
score total reps

Extra Credit

10 Minutes…

Main – CrossFit

Turkish Get Up

Every Minute on the Minute for 10 Minutes 1 Left/ 1 Right

Metcon (Time)

For Time
10,9,8….1
Shoulder to Overhead 115/75
Pull Ups

Rx Plus 135/95 and Chest to Bar
Extra Credit
Tabata Double …