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#