1-27-21 Control-Alt-Delete


1-27-21 Control-Alt-Delete

CrossFit Grail – CrossFit


Warm-up (No Measure)

30 Seconds Each

Easy Row

Lateral Squats

Down Dog

Moderate Row

Slow Air Squats

Inchworm to Push-ups

Faster Row

Goblet Squats

Side Plank (Each Side)

Warm-up (No Measure)

Single Dumbbell Warmup

20sec ea side with Lighter Weight:

Single Dumbbell Deadlift (Between Legs)

Single Dumbbell Russian Swings

Single Dumbbell Strict Press


Warm-up (No Measure)

Dumbbell Ankle Stretch, 30sec ea side

1min ea:

Dumbbell Squat Hold

Dumbbell Assisted Straddle Stretch

Dumbbell Warrior Squats


Metcon (No Measure)

Movement Prep – Teaching

5 Reps Each Side With Lighter Weight:


Jump Shrugs

High Pulls

Push Press

Hang Power Snatches

Power Snatches


Metcon (No Measure)

Practice Round – Rehearsal

with Workout Weight:

4 Alternating Dumbbell Snatches

4 Air Squats

4 Calorie Row


Metcon (Time)

On the 5:00 x 4 Rounds:

20 Alternating Dumbbell Snatches (50/35)

40 Air Squats

25/18 Calorie Row
A new round begins every 5 minutes in this interval piece [0:00-5:00-10:00-15:00]

With rest built in, the goal is to move quickly through these three stations

Record all round times, as your score is the slowest of the 4 rounds

If short on space, stagger heats by 2 minutes