10-29-19 Sandy Cheeks


10-29-19 Sandy Cheeks

CrossFit Grail – CrossFit


Warm-up (No Measure)

General Warm-up:

3 Sets for Quality:

40 Seconds Row

40 Seconds Front Plank + Scap Push-ups

40 Seconds Active Spidermans + Hamstring Stretch

40 Seconds Dumbbell Rows (20s Each Side)

Warm-up (No Measure)

Specific Warm-up:

2 Sets:

10 Scap Pull-ups

5 Kip Swings

1-3 Strict Pull-ups

Skill Work/ Gymnastics

Metcon (No Measure)

Pull-up Skill Work

10 Minutes to work on pull-up/chest to bar progressions

5 sets of 5-7 unbroken pull-ups or chest-to-bar pull-ups

Modifications: Work on kip swing, build strength with strict pull-ups, banded pull-ups


Metcon (No Measure)

Workout Rehearsal:

6 Calorie Row

6 Abmat Sit-ups

6 DB Hang Power Cleans (elbow MUST be above shoulder)

Metcon (Time)

3 Rounds for Time:

30/24 Calorie Row

30 AbMat Sit-ups

30 Dumbbell Hang Power Cleans 35/25#
Rx+: 50/35#

Note: Elbow MUST be above shoulder for the hang power cleans.

Also note: Switch reps every 5 reps.

Time cap: 20 minutes