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