1-18-21 Grimace

17
Jan

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