1-18-21 Grimace
CrossFit Grail – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds
30 Seconds PVC Pass Throughs
30 Seconds PVC Overhead Squats
30 Seconds PVC Hollow Hold
30 Seconds PVC Arch Hold
30 Seconds PVC V-Ups
Warm-up (No Measure)
Overhead Squat Biased Barbell Warmup:
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Behind the Neck Presses
5 Overhead Squats
5 Snatch Grip Romanian Deadlifts
Warm-up (No Measure)
Movement Prep:
5 Pausing PVC Overhead Squats (3 Seconds in Bottom)
5 Pausing Barbell Overhead Squats (3 Seconds in Bottom)
1 Pausing Barbell Overhead Squats (10 Seconds in Bottom)
Weightlifting
Overhead Squat (On the 2:00 x 5 Sets: 1 Pausing Overhead Squat)
Pause 10 Seconds in Bottom
Warm-up
Warm-up (No Measure)
Movement Prep:
10 Scap Pull-ups
1-3 Strict Pull-ups
5 Kip Swings
5 Pull-ups
5 Knees to Chest
3 Toes to Bar
Metcon
Metcon (No Measure)
Practice Round – Rehearsal
with Workout Weight:
3 Overhead Squats
3 Toes to Bar
3 Thrusters
3 Pull-ups
Metcon
Metcon (Time)
21-15-9:
Overhead Squats (75/55)
Toes to Bar
Directly Into…
15-12-9
Thrusters (75/55)
Pull-ups
Rx+ 95/65