Build to a moderate Hang Squat Clean
WOD “GG #4”
Hang Squat Clean
Bag Facing Burpee
Lots happening today … the WOD Prep will get us prepared for the sprint that is the Granite Games workout. It is a simple couplet of hang squat cleans and then bar facing burpees. Athlete’s will deadlift the bar and then perform the prescribed repetitions of both movements.
The weights allow for all skill levels, so don’t worry about the movements. We are looking to hit the red line of intensity and stand upon it as if we were on Mount Everest until the workout is finished. This workout starts at 3 reps and goes up to 12 .. allowing you to the then finish with less and less required reps per movement.
Dumbbells, air squats, and many adjustments can be made to accomplish the training intent here – speed speed speed..
For those who just completed this workout, the GG #3 workout is a second choice, and your coach can help you setup. Focus on the best training for you today, work as a class to achieve the goal, and let’s start Monday off strong!
High School Athletic Program has officially launched! Excited to be the headquarters for one of the leading athletic program in the State. Plus how fun will it be for us to train alongside these athletes!
Highlight videos and training videos – we have been sharing them, if you have any fun ones you capture – please tag @CrossFitNBK and or send to Jimmy. We’ll crosspost it with you.