Grandi 101 – CrossFit GrandaFit


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)


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