Grandi 101 – CrossFit GrandaFit


Metcon (No Measure)

ATT. We have only 16 racks, so team up in groups for part A!

This should not take too long… Be safe!

A. E90s x 7 sets (10.5M)

From Rack, 1 Push Jerk + 1 Split Jerk

+ 3 Front Squat @ca. 80% 1RM PJ

B. AMRAP 18 min:

In teams of two, „I go, You go“. Change after each exercise.

5/5 DB Hang Snatch @you choose the weight

5/5 DB Push Jerk/Press @ same weight

10 CTB/Regular/Semi Kipp Pull-ups (do butterfly if you can)

10 Sprawl on Med Ball 9/6kg to a Med Ball Clean to a Wall Ball (height not crucial)


Metcon (No Measure)

Tabata stations: 8x20sek | 10sek rest between rounds | 70sec rest between stations

1. DB flyes on bench

2. Ab in TRX (Mt. climbers, K2E, pike, fallout)

3. Air squats (hold the count in round 1 throughout the whole set!)

4. Row @80% pace, damper <6 (row slowly during "rest")
5. Dynamic side plank L/R

6. 5m Monster walk front+back/left+right

… and then some dessert 🙂