11-1-20 Eleven 11
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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.