Grandi 101 – CrossFit GrandaFit
CrossFit
Metcon (No Measure)
A. You have 10 min to work your way up to 1 max set of:
3 TNG Power Clean
B. For time @your best technical effort
21-18-15-12-9-6-3 reps of
Power Clean @ ca. 45-50% of 1RM PC
Toes to bar
Wall Balls 9/6kg to 3.05/2.75m
Hand release Push-ups
* always after each „round“ 101 Skipping Jump rope (löpstegs hopp)
Time Cap: 20 min
GrandaFit
Metcon (No Measure)
Warm up with focus on Turkish get up technique.
A. EMOM 10min. Start light and gradually increase weight.
– 1x Turkish Get-Up with KB (alternate hands every minute)
B. 24x10sec. Work every other round, so it’s 10sec ON 10sec OFF. 1 min rest between sets.
– Hollow rock vs. Arch hold
– Mt. Climbers vs. Squat jumps
– Slam ball vs. Burpees
– Single unders (slow 10, fast 10 (or DU))