Grandi 101 – CrossFit GrandaFit
CrossFit
Metcon (No Measure)
A. Alt EMOM x 10 min
A1. 1/1 TGU @medium-medium heavy weight
A2. Ring support – 20-30 sec – use rubber band if you need
B. Alt EMOM x 10 min
B1. 12-16 Wall Balls 9/6kg to 3.05m
B2. 4-6 Power Clean and Jerk @ light weight
– around 40% of 1RM PC
C. Alt EMOM x 10 min
C1. 4-5/4-5 Double FR Forward and Revers lunges from block ca. 10 cm
C2. 30-40 sec Row (anyhow)
GrandaFit
Metcon (No Measure)
Tabata stations: 8x20sek | 10sek rest between rounds | 70sec rest between stations
1. Swing/Sumo Deadlift High Pull @Medium to Heavy weight
2. Pallof Hold
3. 90° Sit
4. Push Ups
5. Wheelbarrow Hold
6. Air Squat Jumps or Air Squats
7. Snatch L/R @Light to Medium Weight
8. Plank/Lateral Burpees