1-27-21 Control-Alt-Delete
CrossFit Grail – CrossFit
Warm-up
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
Mobility
Warm-up (No Measure)
Dumbbell Ankle Stretch, 30sec ea side
1min ea:
Dumbbell Squat Hold
Dumbbell Assisted Straddle Stretch
Dumbbell Warrior Squats
Metcon
Metcon (No Measure)
Movement Prep – Teaching
5 Reps Each Side With Lighter Weight:
Deadlifts
Jump Shrugs
High Pulls
Push Press
Hang Power Snatches
Power Snatches
Metcon
Metcon (No Measure)
Practice Round – Rehearsal
with Workout Weight:
4 Alternating Dumbbell Snatches
4 Air Squats
4 Calorie Row
Metcon
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