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GHF CrossFit Weekly WOD

 
MEMBERS - SCHEDULE YOUR WOD

Monday 1/20

10 Minutes to warm-up to 80% on Cleans
-then
EMOM x 16 Minutes 
1 Clean
For Time (10 Minute Cap)
30 Clean and Jerks (135/95)
-Any variation of clean is acceptable
Accessory Work 2-3 sets
Leg Curl x12
Banded Tricep Pushdown x15

Tuesday 1/21

90:90 x 6 (18 min)
2 Rounds per station before rotating
1) Max Cal Row
2) Max Russian KB Swing (50/35)
3) Max Burpee
15 Minute AMRAP
400 Meter Run
30 Alternating DB Snatches
15 V-ups
Accessory Work 2-3 sets
Weighted Single Leg Glute Bridge x10ea
DB Hammer Curl x12

Wednesday 1/22

10 Minutes to warm-up to 70% on Front Squats
-then
Every 2.5 Minutes for 12.5 Minutes
6 Front Squats
5 Squat Jumps (try to drop straight into the squat upon landing and make them continuous jumps)
For Time (10 Minute Cap)
21-15-9
Front Squat (95/65)
Box Jump (24/20)
200 Meter Run
Accessory Work 2-3 sets
½ Kneeling Pallof Press

Thursday 1/23

15 Minutes to Accumulate as much work as possible
Climb the Ladder
1,2,3,etc… 
Ring Row
Handstand Walk (1yd increments)
Note: this is not an AMRAP and should not be done as quickly as possible, this is handstand skill practice.
-If someone doesn’t have handstand walks, they can either do holds against the wall, shoulder taps in a foot elevated pike position, or controlled bear crawls.
20 Minute AMRAP
400 Meter Run
21 Pull-ups
15 Burpee to Target
9 HSPU
Accessory Work 2-3 sets
DB Skullcrusher x10
Renegade Rowx10ea

Friday 1/24

10 Minutes to warm-up to 70% on Sumo Deadlift
-then
Every 3 Minutes for 15 Minutes
6 Sumo Deadlift
12 Russian KB Swings (AHAP)
10 Minute AMRAP
20 Overhead Plate Walking Lunges Rx(45/25)
15 Wall Balls (20/14)
10 Burpee to Plate
Accessory Work 2-3 sets
Banded Tempo Goblet Squat x8 (42x0)
Single Leg RDL x8ea

Saturday 1/25

5 Rounds:
90 seconds to complete
200m Run + Max Burpees
-60 seconds of rest between rounds
-score is total burpees
Note: If you have a large group then split them in half and start them 30 seconds apart.  This will keep them from running into each other coming in and going out.
20 Minute AMRAP
5 Devil’s Press (50/35)
10 DB Thursters (50/35)
5 yd. Handstand Walk
(increase handstand walk by 5 yd. each round)
Handstand walk Options:
-Kick to wall and do hand lifts/elbow taps/shoulder taps - do 1 tap on each side per yard. I.e. 5yd=10 taps
-Feet elevated pike w/ hand lifts/elbow taps/shoulder taps- do 1 tap on each side per yard. I.e. 5yd=10 taps
-Bear Crawl for double distance
Accessory Work 2-3 Sets
BB Reverse Curl x15
Lateral Lunge x8ea

Sunday (1/26)

Partner Workout: 35 Minute AMRAP
10 Sychronized Pull-Ups (Ring Rows)
20 Hang Power Cleans Rx(115/85)
Double KB Front Rack Carry (length of the turf & back - each partner does down & back once) Rx (50/35)
40 Alt. V-Up
50 Calorie Row/Bike
*1 person working at a time with the exception of pull-ups. Rep are total. 
 

Peak Conditioning

Monday 1/20

Alternating EMOM for 15 Minutes
1) 15 Russian KB Swings (AHAP)
2) 10 Toes to Bar (knee raises/V-ups)
3) 3 Wall Walks
Every 4 Minutes for 20 Minutes
200 Meter Run
30 Wall Balls (20/14)
Notes: Encourage them to go unbroken on the wall balls,
-if they finish over 3:20 drop 5 reps on WB
-if they finish between 2:20-3:20 don’t change
-if they finish under 2:20 add 2 reps
Accessory Work 2-3 Sets
Leg Curl x12
Overhead Plate Tricep Extensions x15

Wednesday 1/22

9 Minute AMRAP
30 Goblet Squats (50/35)
15 Burpees
4.5 Minute Rest
9 Minute AMRAP
30 DB Hang Clean and Jerk (50/35)
15 Box Jump Overs (step-overs)
4.5 Minute Rest
9 Minute AMRAP
30 SA DB Thrusters (50/35)
15 Pull-ups (Ring Rows)
Accessory Work 2-3 Sets
DB Hammer Curls x15
Plank w/ DB Pull-through x10ea

Saturday 1/25

For Time (40 Minute Cap)
Buy-In: 800 Meter Run
2 Rounds
1 Rope Climb
10 Toes 2 Bar
20 Alt. DB Snatch (50/35)
400m Run
2 Rounds
2 Rope Climb
20 Toes 2 Bar
40 Alt. DB Snatch
400m Run
2 Rounds
3 Rope Climb
30 Toes 2 Bar
60 Alt. DB Snatch
Cash Out: 800m Run
Accessory Work 2-3 Sets
½ Kneeling Pallof Press x12
½ Kneeling SA DB Overhead Press x10

Strength Program

Week 12 - Testing
Monday/Tuesday 1/20-21
BB Warm-up 
5 Snatch Deadlifts
5 Snatch High-Pulls
5 Muscle Snatches
5 Power Snatches
5 Overhead Squat
5 Snatches
Option A: For those coming all 3 days
A) 10 Minute Warm-up to 80% in Snatch
-then
E2MOM x 10 Minute
1 Snatch @ 80%
B) 10 Minute Warm-up to 80% in Clean and Jerk
-then
Every 2 Minutes x 10 Minutes
1 Clean and Jerk @ 80%
C) With Remaining time work to a Heavy Single in the Front Squat (no misses, 9RPE)
Option B: For those not coming all 3 days.
A)  10 Minutes to warm-up to 80-83% in the Snatch (this weight should be ~5 attempts from their PR attempt weight)
-then
Every 2 Minutes x 10 Minutes
1 Snatch - increase weight each set
-Athletes can use extra time (10 additional minutes for continued maxing if needed), but if they miss 3x at a weight they should move on
B) 10-20 Minutes to Work to a 1RM in the Overhead Squat
(They should finish here when Option A finishes their clean and jerk portion, total time will be dependent on if they used additional time to max out on snatches. Move on no later than the 50 minute mark of the class.)
C) With remaining time
3-5sets
5 Chin-ups
10 Pallof Press

Wednesday/Thursday 1/22-23

BB Warm-up (Partner up, do 1 exercise and switch)
5 Clean Deadlifts
5 Clean High-Pulls
5 Muscle Clean
5 Power Clean
5 Front Squat
5 Clean
Option A: For those coming all 3 days
A) 10 Minute Warm-up to 65% in Snatch
-then
E2MOM x 10 Minute
1 Snatch @ 65%
B) 10 Minute Warm-up to 65% in Clean and Jerk
-then
Every 2 Minutes x 10 Minutes
1 Clean and Jerk @ 65%
C) With Remaining time work to an 80% Front Squat for 1 rep. Complete no more than 4 sets of 1 @ 80%
Option B: For those not coming all 3 days.
A)  10 Minutes to warm-up to 80-83% in the Clean (this weight should be ~5 attempts from their PR attempt weight)
-then
Every 2 Minutes x 10 Minutes
1 Clean - increase weight each set
-Athletes can use extra time (10 additional minutes for continued maxing if needed), but if they miss 3x at a weight they should move on
B) 10-20 Minutes to Work to a 1RM in the Front Squat
(They should finish here when Option A finishes their clean and jerk portion, total time will be dependent on if they used additional time to max out on cleans. Move on no later than the 50 minute mark of the class.)
C) With remaining time
3-5sets
10 DB Strict Press
10 Leg Curl (wall ball or rower seat)

Friday/Saturday 1/24-25

5 Minutes for instruction
BB Warm-up 
5 Snatch Deadlifts
5 Snatch High-Pulls
5 Muscle Snatches
5 Power Snatches
5 Overhead Squat
5 Snatches
Option A: For those coming all 3 days
A) 20 Minutes to Find 1RM in Snatch
BB Warm-up
5 Clean Deadlifts
5 Clean High-Pulls
5 Muscle Clean
5 Power Clean
5 Front Squat
5 Clean
5 Strict Press
5 Push Press
5 Split Jerks
B) 20 Minutes to Find 1RM in Clean and Jerk
C) With Remaining time find a 1RM in the Front Squat
Option B: For those not coming all 3 days.
BB Warm-up
5 Clean Deadlifts
5 Clean High-Pulls
5 Muscle Clean
5 Power Clean
5 Front Squat
5 Clean
5 Strict Press
5 Push Press
5 Split Jerks
A)  10 Minutes to warm-up to 80-83% in the Clean & Jerk (this weight should be ~5 attempts from their PR attempt weight)
-then
Every 2 Minutes x 10 Minutes
1 Clean & Jerk - increase weight each set
-Athletes can use extra time (10 additional minutes for continued maxing if needed), but if they miss 3x at a weight they should move on
B) 10-20 Minutes to Work to a 1RM in the either the Jerk (if the clean was the limiting factor in the clean and jerk) or the Clean Deadlift (positions should look the same as the clean)
(They should finish here when Option A finishes their clean and jerk portion, total time will be dependent on if they used additional time to max out on cleans. Move on no later than the 50 minute mark of the class.)
C) With remaining time
3-5sets
10 Ring Rows
10 DB Reverse Lunges (each leg)
 

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