Grandi 101 – CrossFit GrandaFit
CrossFit
Metcon (No Measure)
A. Alt EMOM x 12 @ 85% effort (solid technique but you should definitely feel this)
A1. 2 Power Clean (1s pause in landing) + 2 Front Squats from that landing position
A2. 1 Clean High pull + 1 Hang Squat Clean + 1-2 Hang Clean pull from under knees
B. Alt Intervals, 2 min on : 30 sec off x 9 sets (3 sets of each) @80% effort
B1. Lateral sprawls over stick
B2. Row (with straps, damper @ <4)
B3. 10 Wall balls (9/6kg to 3,05m) + 10 Russian KB swing @ca. 24/16kg
GrandaFit
Metcon (No Measure)
Alt EMOM 12 min
– 5 Pushups using elastic band / 15 pushups
– 5 Heavy dbl KB front squat / 15 air squats
– 5 Heavy dbl KB push press / 15 light dbl KB push press
Alt EMOM x 24 min
– L-Sit hold on boxes (40 sek)
– 6 dbl KB Single leg Romanian Deadlift (L/R)
– 10-16 TRX knees to elbows Crunch
– 6 QuickFeet Sprints
– 20m bear crawl
– 10 Pallof Press L/R
TÆKNITÍMI
Metcon (No Measure)
Row. – Yes only ROW 🙂