Grandi 101 – CrossFit GrandaFit


Metcon (No Measure)

A. Alt EMOM x 32 min – pace yourself, don’t let it brake you

A1. 40 sec Row (anyhow)

A2. 1 Kipping Pull-up + 1 Toes to bar – for ca. 20-30 sec (don’t have to be unbroken)

(for you that can’t do 1 strict pull-up you do every other round Strict Pull-up in rubber band and next round you do your Knees to chest or straight leg 90° toes to bar)

A3. 10-15 Goblet Squat @80-90% effort

A4. 10-14 Target Sprawls @height not crucial


Metcon (No Measure)

A. Alt EMOM 24min

8-12 Sitting dbl KB press

8-12 Knees to elbows

10-16 TRX Pike Crunch

6 Wall facing handstand shoulder taps L/R

10-16 banded hip thrust

20 Rope slams, side to side (40sek)

B. AMRAP 12 min

10 Box jumps

20m Walking lunges with single dumbbell overhead carry L/R

10 Wallballs