CrossFit Grand Rapids

Calisthetics for 30 minutes
Afterwards…work on individual skills

Practice the barbell cleans

5 sets, 8 reps, 3-5 min rest:
- barbell rows
For time:
- jump rope: 1000 jumps

Practice low-bar back squat
WOD: 4 rounds for time:
                   – 25 low-bar back squats: guys 135#, girls 95#
                   - 25 MB throws to 12′ mark: guys 20#, girls 14#

5 sets, 5 reps, 3-5 min rest:
- bench press
2000 meter row

Practice: From renegade row position to one arm straight up (we’ll call this exercise Sammy today)
WOD: 4 rounds for time:
-30 Sammy’s (alternating hands) using .15 bodyweight
-40 air squats
-30 supermans
-20 AbMat situps

5 sets, 1 rep, max load:
- deadlift
Ring work: moving to inversion and slowly back down

After several practice sets…..use as heavy a kettlebell as possible
- 100 KB swings for time (RKC style – to eye level)
Practice handstands

5 sets, 5-8 reps, 3-5 min rest:
- overhead squat
40 burpees for time

3-5 sets, reps to failure (short of adam’s apple), 3-5 min rest:
- kipping pullups
row 1000 meters
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