• 04/13/2017


    CROSSFIT FLIGHT, CrossFit Flight Grand Haven1 – CrossFit

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    Warm-up

    Deadlift Warm-up #2 (No Measure)

    Run 400/ Row 500 or Jump Rope 3 min

    1RD

    20 x Jumping Jacks

    20 x Lunges

    15 x Rollover 2 V-sit

    15 x Good Mornings

    10 x Scorpions

    10 x Hollow Rock 2 Supermans

    5 x Burpees

    5 x Inch Worm Push-Ups

    Strength

    Deadlift (3 @ 70%, 3 @ 80%, 3+ @ 90%)

    3 @ 70%

    3 @ 80%

    3+ @ 90%

    WOD

    Granite Games Qualifier 16.4 RX (Time)

    AsRx

    (Men/Women)

    For time:

    5–10–15–20–15–10–5

    Overhead Squats

    (115/75lbs)

    Toes-to-bar

    Granite Games Qualifier 16.4 Scaled (Time)

    Scaled

    (Men/Women)

    For time:

    5–10–15–20–15–10–5

    Front Squats

    (75/55lbs)

    Hanging Knee Raises

    Granite Games Qualifier 16.4 Masters & Teens (Time)

    Masters 40-44 & 45-49

    (Men/Women)

    For time:

    5–10–15–20–15–10–5

    Overhead Squats

    (95/65lbs)

    Toes-to-bar

    Masters 50-54 & 55+ & Teens

    (75/55lbs)

    Auxiliary Training

    Bench Press (Record heaviest set of 10)

    5 x 10 starting @ 60%

    increase slightly ea. set

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