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