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Well on Monday it is anyway!  Welcome to our next week of GPP!  The Open is upon us and we don’t know what Castro has in store, so we are preparing for everything,  Here is a look at what you can expect to see this week…

Monday – Our week begins with some gymnastics work.  We are working on handstand push-ups.  You will start with 5 sets of 3 wall walks, then onto around the world walks and then finish off with 5 sets of 5-10 HSPU.  If those are easy for you, add a deficit.  Make sure you are taking 2 full minutes between rounds to rest up those shoulders.  The day ends with an alternating 12 min EMOM.  The odd min will be 10 burpee box jumps and the even minutes will be 20 KB SDHP.

Tuesday – We kick it off with back squat!  We will be working to a heavy 5 reps.  Then our metcon is % rounds of 2 min work/1 min rest.  You will do 5 power cleans and then the rest of the two min you will complete max wall balls.  Enjoy that rest!

Wednesday  – Our weightlifting today will be snatch.  We will be working on speed under the bar with 5 sets of 2 Tall Snatch…stay light for this.  Then we will wrap it up with some snatch grip deadlift.  5 sets of 2 with your working sets being more than 90% of your 1RM.  We finish you off…I mean finish the day off 🙂 with some rowing intervals.  4 sets of a 500 meter row with about 2 min of rest between rounds.  Our goal is to stay consistent throughout our rounds!

Thursday – Holy legs today!  We start off with 4 sets of 8 front rack step ups (each leg) superset with ME chin ups.  Then onto the WOD.  100 thrusters (yep your read that right!) with 3 burpees at the top of every minute starting at 0:00.  Make sure you hit some stretching before you leave today!!!

Friday – In weightlifting, we will be working to find a heavy 3 rep power clean.  Then we head into the metcon…a 20 min AMRAP of 40 du, 40 ab mat sit-ups and 40 kbs.

Saturday – Grab a friend and head into the box today!  Our partner wod is actually 2 metcon’s today.  the first is 3 rounds of 50 du, 20 box jumps, 15 burpees, 10 STOH with a 10 min cap.  Then we will enjoy 10 min of rest and then head into the next metcon.  We will work 2 mins to find max hang pc, then 1 min rest, then 2 mins for max lateral bar hops, then 1 min rest and finally 2 mins for max cal on the rower.

It is shaping up to be a great week!  Make sure to talk to your coach about the correct modification for you to keep you moving and get the best results out of these movements!  As always, see you at the box!!!

Michelle Shuck

Michelle Shuck

CFP Owner/Coach

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Welcome to one of the most established CrossFit gyms in the South Charlotte and Ballantyne area!

Hours

Monday-Friday:
5:30am-7:30pm
Saturday:
6:30am-10:30am
Sunday:
11:00am-1:00pm

Contact

10000 Pineville
Matthews Rd.
Pineville, NC 28134

(704) 889-0190
crossfitpineville@gmail.com