10-8-19 Half Time

7
Oct

10-8-19 Half Time

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

General Warm-up

30 Seconds Each:

Row @ 24 Strokes Per Minute

Active Spidermans

Slow Air Squats

Row @ 26 Strokes Per Minute

Samson Stretch

V-ups

Row @ 28 Strokes Per Minute

Active Divebombers

Side Lunges

Row @ 30 Strokes Per Minute

Air Squats

10 Scap Push-ups

10 Scap Pull-ups

Each Arm with Light Dumbbell:

5 Deadlifts

5 Russian Swings

5 Hang Power Cleans

5 Front Squats

5 Strict Press

Skill Work/ Gymnastics

Metcon (Time)

Toes to Bar Skill Work

For time:

12 Sets of 30% of Max Reps
**Progression from 8/29/19**

Each set must be unbroken. Rest as needed between sets. 10 min cap.

If you do not know your max, pick a number of reps you think you can hold for 12 sets.

Modifications: straight leg raises, knees to chest (heels above hip crease), knee raises, etc.

Metcon

Metcon (No Measure)

Practice Round:

1 Round:

4 Dumbell Power Snatch

4 Wallballs

4 Burpees

4 Calorie Row

Metcon (Time)

For Time:

30-20-10:

Dumbell Power Snatch 35/25#

Wallballs 20/14#

Directly Into…

10-20-30:

Burpees

Calorie Row
RX+: 50/35#, 30/20#

Time cap: 25 minutes