10-12-20 Big Clean Complex
CrossFit Grail – CrossFit
Warm-up
Warm-up (No Measure)
1 Minute Glute Bridges
30 Seconds Good Mornings
30 Seconds Pausing Back Squats
1 Minute Single Leg Glute Bridges (30 Seconds Each)
30 Seconds Elbow Rotations
30 Seconds Strict Press & Reach Back
1 Minute Glute Bridge Walkouts
30 Seconds Romanian Deadlifts
30 Seconds Pausing Front Squats
Mobility
Warm-up (No Measure)
Pigeon Pose: 45 Seconds Each Side
Table Top Stretch: 45 Seconds
Metcon
Metcon (No Measure)
Rehearsal
3-Position Squat Clean
Push Press
Push Jerk
Split Jerk
Metcon (Weight)
6 Sets For Load:
3-Position Squat Clean
Push Press
3-Position Squat Clean
Push Jerk
3-Position Squat Clean
Split Jerk
The full complex is designed to be completed without putting the barbell down
The goal is to climb in weight with each set as we build to a heavy complex for the day
We can keep things on track for these 6 sets by completing 1 every 5 minutes on a running clock
With a lot of reps to complete, a good place to start is likely around 45-50% of your 1RM Clean and Jerk
Your final score is the heaviest complex successfully completed unbroken
High Hang Squat Clean (Pockets)
Hang Squat Clean (Above the Knee)
Squat Clean (Floor)
Push Press (No Re-Bend of Knees)
High Hang Squat Clean
Hang Squat Clean
Squat Clean
Push Jerk
High Hang Squat Clean
Hang Squat Clean
Squat Clean
Split Jerk