Grandi 101 – CrossFit GrandaFit
CrossFit
Metcon (No Measure)
A. 14 min AMRAP
In teams of two, „I go, You go“
– The weight on the bar is rather light, ca. 40/25kg (you can go higher or lighter if you need)
– Focus on fast switches and move well!
* 7 OHS + 5 Power Snatch
Switch
* 9 Front Squat + 7 Pull-ups/Semi kipp
Switch
* 11 Back Squat + 9 Lateral Burpees
Switch
* 27 Jumping Jacks
Switch
Rest for 5 min
B. 9 min AMRAP
In teams of two, „I go, You go“
– The weight on the bar is now a bit heavier than before.
– Focus on fast switches and move well!
* 5 OHS + 3 Power Snatch
Switch
* 7 Front Squat + 5 CTB/Regular/Semi kipp Pull-ups
Switch
* 9 Back Squat + 7 Lateral Burpees
Switch
* 27 Mountain Climbers
Switch
GrandaFit
Metcon (No Measure)
Tabata stations: 8x20sek | 10sek rest between rounds | 70sec rest between stations
1. Sideplank with rotation L/R
2. Cossack squat with KB L/R
3. Push-ups vs Superman shoulder presses
4. Banded single leg good morning L/R
5. Single leg glute bridges with KB lowering L/R
6. Banded Deadlift vs Air squat Jumps
7. Push-up star with elastic band L/R
8. Elastic-band sprints vs. Elastic band hold