11-1-20 Eleven 11

Announcements

Thank a Veteran today!

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

30 Seconds Each

Scap Pull-ups

Active Spiderman

Alternating Box Step-ups

Active Samson

Pull-up Dead Hang

Lateral Box Step-ups (15 Seconds each side)

Frog Hops

Push-up to Down Dog

Slow Burpees

Strength

Pull-up Hang Hold (Time)

Pull-up Progression Benchmark.

With chin over bar with hands in the pronated position (pull-up not chin up).

Metcon (No Measure)

3 Rounds (1 every 2 minutes)

5 Negative 3 second tempo pull-ups

Starts on minute 0, 2, 4
To complete a negative pull-up, start with your chin over the bar, lower your body down in a controlled descent until your arms are fully locked out. A pronated grip is where your palms are facing away from you.

Metcon

Metcon (No Measure)

Rehearsal

With Workout Weight:

2 Burpee Box Step-Overs

4 Dumbbell Thrusters

Metcon (AMRAP – Rounds and Reps)

AMRAP in 11 minutes

11 Burpee Box Step-Overs

11 Dumbbell Thrusters (35/20 lb)

*Add 1 Rep Each Round

Don’t be afraid to scale up on your dumbbell or use a KB if low on appropriate weights.
When it really starts to suck, remember the why. Remember those that gave everything for the freedom we all have today.