11-27-18 Core Progression Week 3

26
Nov

11-27-18 Core Progression Week 3

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

General Warm-up:

0:60 Seconds Each:

Jumping Jacks

Butt Kicks / High Knees

Leg Swings

Knee to Chest

Standing Straddle + Overhead Reach

Air Squats

Walkouts

Gymnastics

Metcon (No Measure)

EMOM 15

Min 1: 35 sec weighted plank hold

Min 2: 7 Dragonfly Negatives (3 sec eccentric)

Min 3: 6 Tempo Weighted V-ups

Metcon

Warm-up (No Measure)

Barbell Warm-up, 5 reps each:

Good Mornings

Back Squats

Strict Press

Push Press

Front Squats

Thrusters

Metcon (No Measure)

Workout Rehearsal:

2 Rounds, at workout weight:

3 Thrusters

3 Pull-ups

Metcon (AMRAP – Reps)

AMRAP 12:

3 Thrusters 95/65#

3 Pull-ups

6 Thrusters 95/65#

6 Pull-ups

9 Thrusters 95/65#

9 Pull-ups

….

Continue to add 3 reps each round
RX+: 115/80#