Grandi 101 – CrossFit GrandaFit
CrossFit
Metcon (Weight)
A. You have 12 min to work you way
up to 1RM Back Squat
– Do your best and focus on your depth –
B. AMRAP 16 min – In teams of two @you best technical effort
– Change the reps up like you want but try braking them evenly –
40 Thrusters @20/15kg
20 Strict Chin-ups
40 Russian KB swings @ca. 32/24kg
20 Strict Toes to bar
GrandaFit
Metcon (No Measure)
6×4 min AMRAP.
Goal is to complete at least 4 rounds on each station. If you can do more, you of course do more 🙂 90sec rest between stations.
1. 10x Swing (heavy) and 20x Back extensions
2. 5/5x KB Snatch (medium weight) and 5 Strict Pull ups (scale as needed)
3. 15x SDHP and 10x Squat jumps
4. 10-12 Cal Row and 15 sec rest
5. 1x Rope climb and 10x Strict burpees
6. 30 DU / 60 SU and 10x Slam balls
YogaFit
Metcon (No Measure)
Main focus:
Shoulders and Back