Thursday 1st June -‘Triple Threat’

CrossFit Proficient – WOD

Warm-up

Warm-up (No Measure)

3 Rounds:

15 Star Jumps

10 Alternating Lunges

2 Rounds:

30sec Tricep Smash & Floss R

30sec Tricep Smash & Floss L

30sec Lat Stretch

2 Rounds:

5 Shoulder Press

5 Push Press

5 Push Jerks

Strength

Push Jerk (4-4-4-4-4-4)

Metcon

‘Triple Threat’

Metcon (Time)

For Time:

21-15-9 reps of:

Handstand Push-Ups

Toes to Bar

Deadlifts, 102.5/70kg
Rx 102.5/70kg

L1 80/60kg

L2 60/42.5kg

Cool Down

Twisted Cross (both sides)

Straddle Stretch

Prone Cobra (abs)

Wednesday 31st May -‘PB Day’

CrossFit Proficient – WOD

Warm-up

Warm-up (No Measure)

2 Rounds:

75 Skips

20 Mountain Climbers

2 Rounds:

30sec Pigeon Pose R

30sec Pigeon Pose L

1:00min Lat Stretch

Burgener Warm-Up

Strength

Squat Snatch (1-1-1-1-1-1-1)

Intermediate / Advanced Card

Hang Snatch (1-1-1-1-1)

Beginner Card

‘Hang Squat Snatch’

Metcon

‘Helen’

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

Cool Down

Puppy Dog Pose

Samson Stretch

Lat Stretch

Child’s Pose

Tuesday 30th May -‘Filthy Fifty’

CrossFit Proficient – WOD

Warm-up

Warm-up (No Measure)

200m Run

2 Rounds:

10m Walking Lunges

5 Push-Ups

10m Toy Soldiers

5 Sit-Ups

10m Bear Crawl

5 Squats

Metcon

‘Filthy Fifty’

Filthy Fifty (Time)

For Time:
50 Box jumps, 24″
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 20#
50 Burpees
50 Double unders

Core

Metcon (No Measure)

1:00 Minute Prone Hold

1:00 Minute Hollow Rocks

1:00 Minute Superman Hold

1:00 Minute Hanging Knee Raises

Cool Down

Samson Stretch Both Sides

Lat Stretch

Seated Forearm Stretch

Monday 29th May -‘Murph’

CrossFit Proficient – WOD

Warm-up

Warm-up (No Measure)

5:00min AMRAP:

30 Skips

5 Pike Squats

10 Ring Rows

5 MB Push Press

Metcon

‘Murph’

Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here

Cool Down

Samson Stretch (both sides)

Pigeon Pose (both sides)

Standing Calf Stretch

Pec Stretch

Lat Stretch

Proficient Kids 3rd June

CrossFit Proficient – WOD

Warm-up

Warm-up (No Measure)

3 Rounds:

Bear Crawl around Cones

5 Squats

Tightrope Walk

5 Star Jumps

Metcon

Metcon (AMRAP – Rounds and Reps)

Focus – Box Jumps / Step-Ups

WOD –

8min AMRAP with a Partner:

14 (7 each) Box Jumps / Step-Ups

14 (7 each) MB Thrusters

20m Run Together

2 (1 each) Underarm Throw to Target

Cooldown / Game-

Play Ball

Grantley’s Member of the Month WOD

CrossFit Proficient – WOD

Warm-up

Warm-up (No Measure)

3 Rounds:

20m Run

10 MB Push Press

10 MB Deadlifts

10 Hanging Knee Raises

Metcon

‘Grantley’

Grantley (AMRAP – Rounds and Reps)

22min AMRAP:

10 Deadlifts, 100/70kg

19 MB Sit-Ups, 20/14lb

7 Push Press, 60/40kg

7 Handstand Push-Ups

400m Run

Core

Metcon (No Measure)

8min AMRAP:

30 Flutter Kicks

30 Ankle Taps

10 MB Floor Wipers

10 Hollow Rocks

Cool Down

Prone Cobra

Straddle Stretch

Puppy Dog Pose

Friday 26th May -‘Two Up’

CrossFit Proficient – WOD

Warm-up

Warm-up (No Measure)

2 Rounds:

50 Single Skips

10 Shoulder Pass Throughs

2 Rounds:

30sec Puppy Dog Pose

30sec Samson Stretch R

30sec Samson Stretch L

3 Rounds (with a dowel rod or barbell):

5 Behind the Neck Jerks

5 Overhead Squats

5 Snatch Balance

Strength

Snatch Balance (2-2-2-2-2-2-2)

Metcon

‘Two-Up’

Metcon (AMRAP – Rounds and Reps)

20min AMRAP:

20 Box Jumps, 24/20″

20 Handstand Push-Ups

20 KB Swings, 32/24kg

Cool Down

Straddle Stretch

Pike Stretch

Couch Stretch

Lat Stretch

Thursday 25th May -‘Angie’

CrossFit Proficient – WOD

Warm-up

Warm-up (No Measure)

7:00min AMRAP:

10m Sumo Squats

10m Toy Soldiers

10 Ring Rows

20sec Prone Hold

10m Bear Crawl

10m Inch Worm

Metcon

‘Angie’

Angie (Time)

For Time:
100 pullups
100 pushups
100 situps
100 air squats

Cool Down

Lat Stretch

Prone Cobra

Standing Pec Stretch / Twisted Cross

Pigeon Pose

Wednesday 24th May -‘Better than Nancy’

CrossFit Proficient – WOD

Warm-up

Warm-up (No Measure)

200m Run

2 Rounds:

1:00min Bottom of Squat Stretch

30sec Single Arm Lat Stretch R

30sec Single Arm Lat Stretch L

3 Rounds (with a dowel rod):

10 Shoulder Pass Throughs

5 Pike Squats

5 Overhead Squats

Metcon

‘Better than Nancy’

Metcon (Time)

For Time:

Run 400m

25 Overhead Squats, 35/25kg

Run 400m

20 Overhead Squats, 42.5/30kg

Run 400m

15 Overhead Squats, 52.5/35kg

Run 400m

10 Overhead Squats, 60/42.5kg

Run 400m

5 Overhead Squats, 70/52.5kg

Run 400m

Core

Metcon (No Measure)

3 Rounds:

20 MB Floor Wipers

15 Prone Opposite Knees to Elbows

10 Hanging Knee Raises

Cool Down

Puppy Dog Pose

Couch Stretch (both sides)

Samson Stretch (both sides)

Tuesday 23rd May -‘Barbell Overload’

CrossFit Proficient – WOD

Warm-up

Warm-up (No Measure)

2 Rounds:

50 Single Skips

10 Shoulder Pass Throughs

2 Rounds:

30sec Samson Stretch R

30sec Samson Stretch L

30sec Twisted Cross (both sides)

3 Times through the Bear Complex with a Dowel Rod

Strength

Bear Complex (5-5-5-5-5-5)

Power Clean
Front Squat
Push Press
Back Squat
Second Push Press
*Complete the complex 6 times.

*5 reps = 1 rep of each movement non stop.

Metcon

‘Barbell Overload’

Metcon (AMRAP – Rounds and Reps)

18min AMRAP:

5 Thrusters

7 Hang Power Cleans

10 Sumo Deadlift High-Pulls
Rx 42.5/30kg

*Only 1 BarBell per Athlete

Cool Down

Couch Stretch (both sides)

Puppy Dog Pose

Lat Stretch

Seated Forearm Stretch