1-8-18 Rush Hour

7
Jan

1-8-18 Rush Hour

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

General Warm-up:

0:60 Sec Each:

Easy Row

Active Spiderman

Push-up to Down Dog

Moderate Row

Active Samson

Air Squats

Fast Row

Hamstring Scoops

Warm-up (No Measure)

Mobility / Stretching:

Twisted Cross (0:30 Sec/Side)

Wrist Stretches (1 Min)

Child’s Pose (1 Min)

Warm-up (No Measure)

Barbell Warm-up:

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Snatch Grip Push Press

5 Overhead Squats

5 Snatch Grip Deadlifts

Warm-up (No Measure)

Movement Prep:

2 High Hang Jump Shrug

2 High Hang High Pulls

2 Hang High Pulls

2 High Pulls (mid-shin)

2 High Hang Power Snatches

2 Hang Power Snatches

2 Power Snatches (mid-shin)

Metcon

Metcon (No Measure)

Workout Rehearsal:

1 Round, with empty barbell:

5 Calorie Row

4 Lateral Barbell Burpees

3 Power Snatches

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Add Workout Weight

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1 Round:

3 Calorie Row

3 Lateral Barbell Burpees

3 Power Snatches

Metcon (Time)

On the 4:00 x 5 Rounds:

15/12 Calorie Row

10 Lateral Barbell Burpees

5 Power Snatches 95/65#
Score is slowest round.

RX+: 135/95#