11-29-18 Tiger Blood

28
Nov

11-29-18 Tiger Blood

Announcements

Grab your 12 Days of Grail Challenge sheets! Starts Monday!

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

General Warm-up:

High Knees

Butt Kickers

Skip for Height

Skip for Distance

3 Air Squats + Broad Jump

Quad Stretch

Knee to Chest

Solider Kicks

Side Lunge

Walking Samson

Walking Spidermans

Walkouts

Warm-up (No Measure)

Mobility:

Squat Hold (1 Min)

Puppy Dog Pose (1 Min)

Warm-up (No Measure)

Barbell Warm-up:

5 Stiff-Legged Deadlifts

5 Front Squats

5 Strict Presses

5 Elbow Rotations

5 Back Squats

5 Good Mornings

Warm-up (No Measure)

Movement Prep:

5 Clean Deadlifts (Empty Bar)

5 Clean Pulls

5 Clean High Pulls

– – – – – – – – – – – – – – – – – – –

3 High Hang Power Cleans

3 Hang Power Cleans

3 Power Cleans

– – – – – – – – – – – – – – – – – – –

5 Push Press

– – – – – – – – – – – – – – – – – – –

5 Push Jerks

Metcon

Metcon (No Measure)

Workout Rehearsal:

2 Rounds:

3 Clean and Jerks

100 Meter Run (150m Row)

Metcon (Time)

3 Rounds for Time:

10 Clean and Jerks 95/65#

400 Meter Run
RX+: 135/95#

Cool Down

Metcon (No Measure)

Mobility / Stretching:

Couch Stretch (1 Min/Side)

Pigeon Pose (1 Min/Side)

Twisted Cross (1 Min)

Thread the Needle (1 Min)

Child’s Pose (1 Min)