Category Archives: wodify

Grandi 101 – CrossFit GrandaFit Grandi101 Metcon (No Measure) A. Warm up – 10 min play with kettlebells B. AMRAP 19 min @controlled and easy tempo You pick the weight for this one but it should not be hard, around 16-20/10-14kg 5/5 Overhead Revers lunges 5/5 Windmills 5/5 Kosack Squat 5/5 One leg romanian deadlift […]

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 […]

Grandi 101 – CrossFit GrandaFit CrossFit Metcon (No Measure) Open 18.5 This is the last one! After this one, regular Fridays 🙂

Grandi 101 – CrossFit GrandaFit CrossFit Metcon (No Measure) A. E90s x 8 sets @90% effort 6 Really heavy Romanian deadlift + 6-8 Strict Chin-ups for height B. AMRAP 17 min @your best technical effort 5/5 One arm KB Snatch @ca. 24/16kg or less 15-20 sec Hanging L-sit 10 Goblet Squat @same weight as in […]

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 […]

Grandi 101 – CrossFit GrandaFit CrossFit Metcon (No Measure) A. E2M x 6 sets 5 Front Squat (first rep with 2 sec pause at bottom then 4 regular) @ca, 75-80% of 1RM FS + 5/5 SeeSaw KB Presses @90% effort B. Alt EMOM x 16 min B1. 5/5 Leaning Windmill @80-90% effort B2. 12 Unbroken […]

Grandi 101 – CrossFit GrandaFit CrossFit Metcon (No Measure) A. EMOM x 10 min First 5 min: 4 TNG Power Snatch @ca. 50% of 1RM PS Last 5 min: 2 TNG Power Snatch + 1-2 Hang Squat Snatch @same weight or a bit more B. AMRAP x 18 min, In teams of two, „I go, […]

Grandi 101 – CrossFit GrandaFit Grandi101 Metcon (No Measure) A. AMRAP x 30 min @controlled and smooth tempo, you choose the weight but it has to be unbroken reps 10/10 One arm DB Row with support on box 6-10 Dips on rack/rings 10 DB Flys on a flat bench 5/5 Goblet Lateral Lunges, as deep […]

Grandi 101 – CrossFit GrandaFit CrossFit Metcon (No Measure) A. Alt EMOM x 10 min A1. 1/1 TGU @medium-medium heavy weight A2. Ring support – 20-30 sec – use rubber band if you need B. Alt EMOM x 10 min B1. 12-16 Wall Balls 9/6kg to 3.05m B2. 4-6 Power Clean and Jerk @ light […]

Grandi 101 – CrossFit GrandaFit CrossFit Metcon (Time) A. Open 18.4 For time (time cap 9 min): 21 deadlifts, 225/155 lb. 21 handstand push-ups 15 deadlifts, 225/155 lb. 15 handstand push-ups 9 deadlifts, 225/155 lb. 9 handstand push-ups 21 deadlifts, 315/205 lb. 50-ft. handstand walk 15 deadlifts, 315/205 lb. 50-ft. handstand walk 9 deadlifts, 315/205 […]