Grandi 101 – CrossFit GrandaFit


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


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))