Grandi 101 – CrossFit GrandaFit
CrossFit
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)
GrandaFit
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 🙂