10-7-19 Sucker Punch

6
Oct

10-7-19 Sucker Punch

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

General Warm-up:

30 Seconds Each:

Inchworm to Push-up

Glute Bridges

Slow Air Squats

Single Leg Glute Bridges, 15s Each

Active Spiderman, ea side

Hamstring Stretch

Glute Bridge Walkouts*

Child’s Pose

Lizard Pose, ea side

Squat Hold

*Hold the top of a glute bridge and alternate walking feet 8 steps out and 8 steps in (4 steps each leg). The further athletes walk the feet out, the more challenging it will be on the hamstrings.

Warm-up (No Measure)

Barbell Warm-up:

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

REST

5 Pausing Strict Press (Pause 3 Seconds Overhead with Empty Barbell)

5 Pausing Thrusters (Pause 3 Seconds Overhead with Light Barbell Weight)

10 Thrusters

Weightlifting

Thruster (Build to a heavy 10-rep)

3-4 Sets of 5 reps to warm-up.

2-3 Attempts at 10-rep.

Metcon

Metcon (No Measure)

Movement Prep:

With Lighter Weight:

5 Kettlebell Deadlifts

5 Russian Kettlebell Swings

5 Kettlebell Swings

With Workout Weight:

5 Kettlebell Deadlifts

5 Russian Kettlebell Swings

5 Kettlebell Swings

Metcon (Time)

For Time:

21-18-15-12-9:

Kettlebell Swing 53/35#

Thrusters 75/55#
RX+: 70/53#, 95/65#