10-12-20 Big Clean Complex

11
Oct

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