10
Jan
1-11-20 Isa-ball
CrossFit Grail – CrossFit
Warm-up
Warm-up (No Measure)
30 Seconds Each
Active Samson
PVC Pass Throughs
Squats to Medicine Ball
Active Spidermans
PVC Overhead Squats
Medicine Ball Strict Press
Push-up to Down Dog
PVC Pass Throughs (More Narrow) Video
Medicine Ball Deadlifts
Inchworm to Push-up
PVC Overhead Squats (More Narrow) Video
Medicine Ball Thruster
Warm-up (No Measure)
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Behind the Neck Presses
5 Snatch Grip Romanian Deadlifts
5 Overhead Squats
Mobility
Warm-up (No Measure)
Medicine Ball Thoracic Opener: 1 Minutes
Video
Barbell Ankle Stretch: 1 Minutes
Video
Weightlifting
3-Position Power Snatch
1. The Pockets
2. 1 Inch Above Knee
3. The Floor
Metcon
Metcon (No Measure)
Rehearsal
2 Rounds
With Workout Weight:
1 Power Snatches
5 Wallballs
Metcon (AMRAP – Rounds and Reps)
AMRAP 12:
3 Power Snatches (95/65)
15 Wallballs (20/14)
Rx+ 135/95