10-18-18 Go Fish

17
Oct

10-18-18 Go Fish

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

0:30 Seconds Each

Easy Row

Active Samson

Side Lunges

Medium Row

Active Spidermans

Windmills

Faster Row

Push-up to Down Dog

Squat Hold + Toe Touch

Scorpions (on stomach)

Wrist Stretches

Warm-up (No Measure)

Barbell Warm-up:

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Front Squat

5 Stiff-Legged Deadlifts

Warm-up (No Measure)

Deadlift Movement Prep

Establish Set-up Position

Then…

5 Deadlifts from Mid-Shin to Knee (Pausing at Each Position)

5 Full Deadlifts

Push Jerk Movement Prep

3 Pausing Strict Press

3 Pausing Push Press

3 Pausing Push Jerk

Metcon

Metcon (No Measure)

Workout Rehearsal:

1 Round

100 Meter Row

5 Deadlifts

5 Burpees

5 Push Jerks

Rest 1 Minute

1 Round

50 Meter Row

5 Deadlifts

4 Burpees

3 Push Jerks

Metcon (Time)

For Time:

1,000 Meter Row

Directly Into…

3 Rounds:

21 Deadlifts 95/65#

15 Burpees

9 Push Jerks 95/65#
RX+: 115/80#