1-25-21 DelighT
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CrossFit Grail – CrossFit
Warm-up
Warm-up (No Measure)
30 Seconds Each
Box Step-ups
Active Samson
Push-up to Down Down Dog
Active Spidermans
Shoulders Taps
Glute Bridges
Single Leg Glute Bridges (Each Side)
Glute Bridge Walkouts
Barbell Warmup (No Measure)
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
Mobility
Warm-up (No Measure)
1min ea
Child’s Pose on Box
Front Rack Stretch
Forearms Stretch on Box
Kneeling Hamstring Stretch, ea side
Metcon
Metcon (No Measure)
Movement Prep – Teaching
10 Scap Pull-ups
5 Kip Swings
5 Strict Pull-ups
5 Kipping Pull-ups
then
4 High Jumps
2 Box Jump Overs
then
With Empty Bar:
5 Romanian Deadlifts
5 “4-Count” Deadlifts
5 Hang Power Cleans
20 Second Dip Hold
5 Pausing Push Jerks (3sec in Dip)
Build to Workout Weight
Metcon
Metcon (No Measure)
Practice Round – Rehearsal
with Workout Weight:
4 Box Jump Overs
4 Deadlifts
4 Burpees
3 Hang Power Cleans
2 Pull-Ups
2 Push Jerks
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 15:
12 Box Jump Overs (24″/20″)
12 Deadlifts (135/95)
9 Burpees
9 Hang Power Cleans (135/95)
6 Strict Pull-ups
6 Push Jerks (135/95)
Rx+ 155/105
Your score today is total rounds and reps completed