11-22-19 Detention

21
Nov

11-22-19 Detention

Announcements

Happy Birthday, Alex!

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

General Warm-up:

30 Seconds Each:

Single Unders

Push-up to Down Dog

Alternating Spiderman

PVC Pass Through

Double Unders

Inchworm to Push-up

Active Samson

PVC External Rotation

Double Unders

Active Divebombers

Walkouts

1 Min: PVC Hinge Drill

Warm-up (No Measure)

Barbell Warm-up:

30 Seconds Each:

Good Mornings

Strict Press & Reach

Romanian Deadlifts

Strict Press & Reach

Deadlifts

Strict Press & Reach

Warm-up (No Measure)

Handstand Movement Prep:

15 Second Lockout Hold

15 Second Tripod Hold

3 Slow Negatives

1-3 Strict Handstand Push-ups

Weightlifting

Deadlift (Build to a heavy set of 5)

15 Minutes to build to heavy set of 5 reps.

Metcon

Metcon (No Measure)

Workout Rehearsal:

3 Handstand Push-ups

6 Deadlifts

9 Double Unders

Metcon (AMRAP – Rounds and Reps)

AMRAP 12:

6 Handstand Push-ups

9 Deadlifts 185/135#

30 Double Unders
RX+:

Strict HSPUs

Deadlifts 225/155#