• 06/27/2016


    CROSSFIT FLIGHT, CrossFit Flight Grand Haven1 – CrossFit

    View Public Whiteboard

    Warm-up

    Depending on which workout you are doing warmups will vary.

    General -> Run/Bike or Row

    Dynamic -> Crawl, twist, lunge, samson, arm circles

    Specific -> Warm up shoulders for Pull-ups or T2b & OH Squat. practice C2B & T2B

    We will be doing Good mornings and RDL’s to warm up the Deadlift for 16.3

    G/D/S Warm Up (No Measure)

    General

    Dynamic

    Specific

    *Warm up like you mean it!

    Strength

    A1) Good Mornings

    3 x 8-10

    Empty Barbell or weighted

    A2) RDL

    3 x 5

    *Pick a weight good for 5 reps, look at previous measures. If doing 16.3 use this as a warmup for your deadlift

    Good Mornings (3 x 8-10)

    RDL (3 x 5)

    Romanian Deadlift

    WOD

    Choose between 16.3 or 16.4. If you are doing the qualifier do the one you haven’t. If you’ve done both, choose the one you need to improve your score on

    If you do Masters or Scaled as Prescribed mark it RX

    Granite Games Qualifier 16.3 RX (AMRAP – Reps)

    AsRx

    (Men/Women)

    12 minutes AMRAP:

    12 chest-to-bar pull-ups

    8 deadlifts (245/165lbs)

    12 handstand push-ups

    8 deadlifts (245/165lbs)

    Granite Games Qualifier 16.3 Masters (AMRAP – Reps)

    Masters 40-44, 45-49

    (Men/Women)

    12 minutes AMRAP:

    12 chest-to-bar pull-ups

    8 deadlifts (225/155lbs)

    12 handstand push-ups

    8 deadlifts (225/155lbs)

    Masters 50-54

    (185/125lbs)

    Masters 55+

    12 minutes AMRAP:

    12 pull-ups

    8 deadlifts (155/115lbs)

    12 push press (95/65lbs)

    8 deadlifts (155/115lbs)

    Granite Games Qualifier 16.3 Scaled (AMRAP – Reps)

    Scaled

    (Men/Women)

    12 minutes AMRAP:

    12 jumping chin over bar pull-ups

    8 deadlifts (135/95lbs)

    12 hand release push-ups

    8 deadlifts (135/95lbs)

    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 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)

    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

Leave a reply

Cancel reply
Interested in checking out CrossFit Flight? Join us in Holland every Saturday at 9:30 am for a free intro class!Or check out our Grand Haven location!
+