1-12-21 Layover


1-12-21 Layover

CrossFit Grail – CrossFit


Warm-up (No Measure)

1 Minute Easy Row

30 Seconds Glute Bridges

30 Seconds Hollow Hold

45 Seconds Moderate Row

30 Seconds Single Leg Glute Bridge (Right)

30 Seconds Single Leg Glute Bridge (Left)

30 Seconds Faster Row

30 Seconds Arch Hold

30 Seconds Push-up to Down Dog


Warm-up (No Measure)

45sec ea side:

Banded Lat Stretch

Banded Hamstring Stretch

Banded Cross Body Stretch


Barbell Warmup (No Measure)

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Warm-up (No Measure)

Movement Prep:

10 Scap Pull-ups

10 Kip Swings

1-3 Strict Pull-ups

5 Kipping Pull-ups

3 Chest to Bar Pull-ups


Metcon (No Measure)

Practice Round – Rehearsal

with Workout Weight:

4 Calorie Row

4 Pull-ups or C2B pull-ups

4 Power Cleans

4 Push Jerks

Metcon (Time)

5 Rounds For Time:

20/15 Calorie Row

10 Pull-ups

Directly Into…

5 Rounds:

10 Power Cleans (95/65)

10 Push Jerks (95/65)

Rx+ Chest to Bar Pull-ups
Today’s conditioning workout is broken up into two 5-round pieces

You’ll complete all the row and pull-ups before moving to the cleans and jerks

There is no rest between sections

Your score is the total time it takes to clear the 10 rounds