Grandi 101 – CrossFit & GrandaFit

 

CrossFit

Metcon (No Measure)

A. E2M x 6 sets @90-95% effort = HEAVY but perfect form!

5 Gentle TNG Deadlift (tempo 3011 – 3 sec Down, No pause, 1 sec up, pause for 1 sec)

5 Strict Ring Pull-ups/ Pull-ups (tempo 3111)

B. AMRAP x 13 min @your best technical effort

5/5 DB One arm Hang power Clean @ca. 20/12kg

3/3 DB One arm Push Jerk @same weight

8 Box Jumps Overs 60/50cm

8 Pull-ups (Practise your Butterfly, Straight leg Kipping Pull ups, Semi Kipp)

GrandaFit

Metcon (No Measure)

3 x 10min (1 AMRAP, 2 chippers). 2 minute rest between.

Let’s sweat!

1. AMRAP (aim for 3+ rounds)

80DU/200SU + 12 T2B/K2E

2. Chipper (scale HSPU as needed*)

15 Strict HSPU + 100 Air squats

10 Strict HSPU + 75 Air squats

5 Strict HSPU + 50 Air squats

3. Chipper (use same KB for swing and squat)

25 Russian swing + 20 Goblet squat + 15 Strict Burpees + 1 Rope climb

20 Russian swing + 15 Goblet squat + 10 Strict Burpees + 2 Rope climbs

15 Russian swing + 10 Goblet squat + 5 Strict Burpees + 3 Rope climbs

*Strict HSPU -> Kipping HSPU -> HSPU with knees/toes on box -> Dbl military press -> Dbl push press

Athugasemdir

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