Blog

July 29th 2019

GRIT HOUSE FITNESS LLC – GRIT Metcon

Warm-up

20 Air squats

1 minute couch stretch each leg

20 Stationary Rotating Lunges

:30 couch stretch on each leg

Front Squat (1-1-1-1-1)

If possible, attempt 5 sets of 1 at your previous 1RM

This should not be an all out max effort weight.

The one rep should be extremely difficult, but able to do for Multiple sets

Next week will be test out week of all our lifts

Metcon (AMRAP – Rounds and Reps)

19 Minute AMRAP

3-6-9-12-15-18-21-18-15-12-9-6-3

Burpees

Russian KBS 24/16

#paceyourself
If you manage to finish before the end of the 19 minute cap, you are finished, note time in comments

There are 13 total rounds.


July 12th, 2019

GRIT HOUSE FITNESS LLC – GRIT Metcon

Warm-up

5 Minute AMRAP:

5 Hand Release Push-Ups

5 Sit-Ups

5 Back Extensions

Bench Press (4-4-4-4-4)

10# added from last week

or

80% of 1RM

Metcon (Time)

10 Rounds:

10 Push-Ups

5 Sit-Ups

Then

10 Rounds

10 Push-Ups

5 DB Strict Press 40/25#
20 Minute Cap

add one second per rep not completed


July 11th, 2019

GRIT HOUSE FITNESS LLC – GRIT Metcon

Warm-up

5 PVC Behind the neck press

10 PVC OH Squats

15 PVC PT

5 Empty Bar Behind the neck press

10 Empty bar OH Squats

15 PVC PT

Overhead Squat (4-4-4-4-4)

10# heavier than last week

or 80% of 1RM

THIS. IS. SPARTA! (Time)

100 Burpees

100 Wall-balls 20/14# to 10/9′

100 Double Unders
DU Scale: 300 Singles

20 Minute Cap

Both feet must kick out and come back in together for RX Burpees


July 9th, 2019

GRIT HOUSE FITNESS LLC – GRIT Metcon

Warm-up

3 Rounds:

10 KB SDHP

10 PVC PT

10 Hang Power Cleans w/empty bar

Power Clean (4-4-4-4-4)

10# added from previous week

or

80% of 1RM

Metcon (Time)

4 Rounds for time:

40 DU

30 Push Press 65/45#

20 Box Overs 24/20″

100m Row Sprint
DU Scale: 80 Singles + 5 Jump Squats

20 Minute Cap


May 15th, 2019

GRIT HOUSE FITNESS LLC – GRIT Metcon

Warm-up

5 Minute Clock:

10 Back Extensions

10 Squat Jacks

5 Plank Walk-outs

1 Lap Around Yard

Bent Over Row (2×6, 2×4)

2 Sets of 6 as heavy as possible. Add weight, perform 2 sets of 4 as heavy as possible

Metcon (AMRAP – Rounds and Reps)

18 Minute AMRAP:

20 Push-Ups

20 Wallballs 20/14#

20 Alternating DB Snatches 40/30#

Any break in any movements, run 100m

A break is defined as any stop in momentum during any movement.

Be smart about the speed of your sets, as well as the break in between movements

Cash Out

5 Minutes Muscle Up/Pull-Up/Kipping practice


December 6th, 2018

GRIT HOUSE FITNESS LLC – GRIT Metcon

Warm-up

200m Run

3 Rounds:

10 PVC High Pulls

10 PVC Good Mornings

10 PVC PT

Bent Over Row (4×12)

@60% of 1RM

Superset each set with 10 Ring Rows

Metcon (Time)

10 Rounds for time:

5 Power Cleans 115/85#

5 Back Squats 115/85#

5 TTB

100m Run
18 Minute Cap

Accessory Work

Pull-up/Kipping practice for 5-10 Minutes.


November 27th, 2018

GRIT HOUSE FITNESS LLC – GRIT Metcon

Warm-up

With a 5 Minute Clock:

Entire class holds a plank. Whenever someone drops, the entire class gets up and does 3 burpees before immediately resuming the plank. Continue until the 5 minutes is up.

Power Clean (5×2)

95% or greater of 1RM

Focus on not pulling too early; arms should stay straight until your hips have reached extension. Concentrate on getting UNDER the barbell rather than pulling the bar upwards. Keep the bar as close to your body as possible.

Metcon (AMRAP – Rounds and Reps)

16 Minute AMRAP:

10 CTB Pull-Ups

20 Deadlifts 115/85#

10 Sit-Up Stand and slams 20/15#

1 Wall-Climb
Chest to bar pull-up scale is kipping pull-ups/band assisted pull-ups/jumping pull-ups.

Wall Climb Scale: 3 Plank Walkouts

2 x 200m Row (2 Rounds for time)

2 Max Effort 200m Rows


October 12th, 2018

GRIT HOUSE FITNESS LLC – GRIT Metcon

Warm-up

400m Run

2 Rounds:

10 Empty Barbell Deadlifts

:30 Plank

10 Empty Bar Good Mornings

Deadlift (4×6)

15 Minutes to warm up and complete 4 sets of 6 reps at 80-85% of 1RM

Metcon (Time)

2 Rounds:

5 Power Clean 115/85#

10 Front Rack Lunges 115/85#

15 Box Jumps

20 Wallballs 20/14# to 10′

100m Run

Then, 2 Rounds:

5 Wallballs 20/14$ to 10′

10 Box Jumps

15 Front Rack Lunges 115/85#

20 Power Clean 115/85#

100m Run
19 Minute Cap


October 23, 2017

Supra CrossFit – CrossFit

Warm-up

PVC PT, GM, Burgener, DL

Then, 2 Rounds:

Five One-Minute Rounds

(SP Round = Light: ~10-15 % 1RM)


10/20/2017

Supra CrossFit – CrossFit

Metcon (AMRAP – Rounds and Reps)

60 min AMRAP

800m Run

200 Sit Ups

800m Run

150 Push Ups

800m Run

100 Wallballs 20/14

800m Run

50 Burpees
It’s been a pleasure torturing everyone for the last 4 years. Now I leave you with this.-Joe