10-30-18 Jim


10-30-18 Jim

CrossFit Grail – CrossFit


Warm-up (No Measure)

General Warm-up:

0:60 Seconds Each

Jumping Jacks

Push-up to Down Dog

Active Spiderman

Active Samson

Slow Air Squats


Warm-up (No Measure)

Mobility / Stretching:

1 min: Chest Stretch (Twisted Cross)

0:30 sec: Child’s Pose

Warm-up (No Measure)

Barbell Warm-up:

5 Good Morning

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Front Squats

5 Stiff-Legged Deadlifts

Warm-up (No Measure)

Push-up Movement Prep:

15 Second Plank on Hands

3 Pausing Push-ups (Pause at Start & Finish)

3 Push-ups

Deadlift Movement Prep:

2 Rounds:

5 Bottom Half Deadlifts (Mid-Shin to Knee)

5 Deadlifts
Focus on:

1. Positioning: shoulder and hips should rise at the same time in both the push-up and deadlift

2. Full range of motion


Metcon (No Measure)

Workout Rehearsal:

2 rounds:

4 Push-ups

2 Deadlifts

Metcon (Time)

9 Rounds for Time:

15 Push-ups

8 Deadlifts 135/95#
RX+: 185/135#

Modification: Push-ups to a box