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GHF CrossFit Weekly WOD

 
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Monday 3/16

10 Minute Warm-up to 75% on Clean
-then
Every 2 Minutes for 8 Minutes
3 Position Clean (floor, below knee, above knee)
3 Rounds for Time (15 Minute Cap)
10 Power Cleans (135/95)
20 Pull-ups
30 SA DB Overhead Walking Lunge (50/35)
400m Run
Accessory Work 2-3 sets
5 sec Ecc Pull-ups x5
SL Weighted Glute Bridge x10ea

Tuesday 3/17

60 sec on 30 sec off x 8 rounds (12 minutes)
4 Rounds then switch
1) Row Max Cals
2) Unbroken Toes to Bar into AMSU
Notes:
For the toes to bar, complete as many reps as possible without dropping from the bar.  Once you drop go immediately into AMSU for the remaining time.
20 Minute AMRAP
1000m Row
50 DB Thruster (35/25)
30 Toes to Bar
Accessory Work 2-3 sets
Hollow Body Straight Arm Lat Pulldown x15
SL RDL x10ea

Wednesday 3/18

10 minutes to Warm-up to 85% on Front Squat
-then
Every 2.5 Minutes x 12.5 Min
1) 3 Front Squat
2) 2 Front Squat
3) 1 Front Squat
4) 1 Front Squat
5) 1 Front Squat
-Try to increase weight each round working towards a heavy single on the last set.
12 Minute AMRAP
54 Double Unders (108 SU)
21 Wall Balls (20/14)
15 Box Jump Overs (24/20”)
9 Front Squats (135/95)
Accessory Work 2-3 sets
Leg Curl x12
½ Kneeling Pallof Press x10ea

Thursday 3/19

Every 2.5 Minutes for 12.5 Minutes
-5 Strict HSPU
10 Ring Row
-4 Strict HSPU
12 Ring Row
-3 Strict HSPU
14 Ring Row
-2 Strict HSPU
16 Ring Row
-1 Strict HSPU
18 Ring Row
Notes:
With the strict HSPU, try to reduce the height each round if possible, working towards a max deficit strict HSPU. 
Every 4 Minutes x 20 Minutes
20 SA DB Hang Clean and Jerk (50/35)
10 Chest to Bar Pull-ups
20 SA DB Snatch (50/35)
10 Chest to Bar Pull-ups
Accessory Work 2-3 sets
BB Bicep Curl x15
Banded Tricep Pushdowns x15

Friday 3/20

10 minutes to Warm-up to 85% on Sumo DL
-then
Every 2.5 Minutes x 12.5 Min
1) 3 Sumo DL
2) 2 Sumo DL
3) 1 Sumo DL
4) 1 Sumo DL
5) 1 Sumo DL
-Try to increase weight each round working towards a heavy single on the last set.
Sumo Deadlift HS
3 Rounds for Time (12 Minute)
400m Run
21 American KB Swing (50/35)
12 Burpees
Accessory Work 2-3 sets
Heel Taps x10ea
DB Lateral Lunge x8ea

Saturday 3/21

45 sec on 15 sec off x 20 Minutes
4 Rounds 
1) Max Assault Bike Cal
2) Thruster (45/35)
3) V-ups
4) Double Unders
5) Rest
15 Minute AMRAP
200m Run
20 Alt. SA Devils Press (50/35)
16 Toes to Bar
12 SA DB Thruster (50/35)
Accessory Work 2-3 sets
5 sec Ecc Push-ups x5
Birddogs x10ea

Sunday 3/22

Will be posted ASAP!

Peak Conditioning 

Monday 3/16

Alt. EMOM x16 Minute
1) 20 Alt SA KB Swings (AHAP)
2) 16 Offset KB Squat (AHAP) (8ea side)
3) 12 V-ups
4) Rest
Every 3 Minutes x 18 Minutes
200m Run
20 Wall Balls (20/14)
Accessory Work 2-3 Sets
SL Weighted Glute Bridge x12ea

Wednesday 3/18

Every 3 Minutes for 15 Minutes
10 Double Russian KB Swing (AHAP)
8 Push-ups
6 Pull-ups
Notes:
Push-ups can be progressed to rings or even dips if athletes need more stimulus. 
8 Minute AMRAP
30 American KB Swings (50/35)
20 Overhead Plate Walking Lunge (45/25)
10 Toes to Bar
4 Minute Rest
8 Minute AMRAP
30 SA DB Thruster (50/35)
20 Alt. SA DB Snatch (50/35)
10 Pull-ups
Accessory Work 2-3 Sets
DB Skullcrusher x15
Alt. DB Bicep Curls x15ea

Saturday 3/21

Alt. EMOM x 16 Minutes
1) 8ea SA DB Push Press (AHAP)
2) 5 Strict Toes to Bar
3) 10ea Goblet Walking Lunge (AHAP)
4) Rest
For Time (20 Minute Cap)
Teams of 2
Buy In: 1000m Row
50-40-30-20-10
Burpees over Erg
Pull-ups
Accessory Work 2-3 Sets
Banded Face Pulls x15
SL RDL x8ea

Strength Program

Week 3

Monday/Tuesday 3/16-17

BB Warm-up
3 sets
3 Push Press
3 Power Jerk
3 Split Jerks
10 Minutes to warm-up to 70% on Jerk
-then
Every 2 Minutes x 12 Minutes
Jerk w/ Pause in Dip + Pause in Catch
70%x3, 75%x2, 80%x1, 75%x3, 80%x2, 85%x1
10 Minutes to warm-up to 65% on Sumo Deadlift
-then
Every 2.5 Minutes x 15 Minutes
-Sumo Deadlift
65%x8, 70%x6, 75%x4, 70%x8, 75%x6, 80%x4
-8 DB Walking Lunges

Wednesday/Thursday 3/18-19

BB Warm-up 
3 Sets
3 Above Knee Muscle Clean + 3 Strict Press
3 Below Knee Power Clean + 3 Power Jerks
3 Clean + 3 Jerks
10 Minutes to warm-up to 70% on Clean and Jerk
-then
Every 2 Minutes x 12 Minutes
Pause Below Knee Clean + Jerk w/ Pause in Catch
70%x3, 75%x2, 80%x1, 75%x3, 80%x2, 85%x1
10 Minutes to warm-up to find a challenging 8 on Bent Over BB Rows
-then
Every 2.5 Minutes x 15 Minutes
-BB Row
(Heavy 8)x8, (+weight)x6, (+weight)x4, (weight used for 6)x8, (weighted used for 4)x6, (+weight)x4
-8 Dips

Friday/Saturday 3/20-21

BB Warm-up
3 Sets
3 Above Knee Snatch High Pull
3 Below Knee Power Snatch
3 Snatch
10 Minutes to warm-up to 70% on Snatch
-then
Every 2 Minutes x 12 Minutes
Snatch
75%x3, 80%x2, 85%x1, 80%x3, 85%x2, 90%x1
10 Minutes to warm-up to 70% on Back Squat
-then
Every 2.5 Minutes x 15 Minutes
-Back Squat
70%x8, 75%x6, 80%x4, 75%x8, 80%x6, 85%x4
-8 Leg Curls 

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