11-30-18 Dirty 30
Announcements
Grab your 12 Days of Grail Challenge sheets! Starts Monday!
CrossFit Grail – CrossFit
Warm-up
Warm-up (No Measure)
General Warm-up:
:30 Seconds Each:
Easy Single Unders
Active Spidermans
Med ball Deadlifts
Double Unders
Push-up to Down Dog
Med ball Front Squats
Med ball Push Press
Slow burpees
Warm-up (No Measure)
Barbell Warm-up:
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Front Squats
5 Stiff-Legged Deadlifts
Warm-up (No Measure)
Movement Prep:
2 Rounds, empty barbell then workout weight:
2 Pausing Front Squats
2 Front Squats
3 Strict Press
3 Push Press
5 Deadlifts
Kettlebell Swings:
5 Kettlebell Deadlifts
5 Russian Swings
5 Full Swings
Box Jumps:
4 Step-ups
4 Box Jumps
Pull-ups/Toes to Bar:
10 Scap Pull-ups
10 Kip Swings
3 Strict Pull-ups (Ring Rows)
3 Kipping/Butterfly Pull-ups
3 Knees to Chest
3 Toes to Bar
Metcon
Metcon (No Measure)
Workout Rehearsal:
1 Round:
3 Box Jumps
3 Pull-ups
3 Kettlebell Swings
3 Front Squats
3 Toes to Bar
3 Push Press
3 Deadlifts
3 Wall Balls
3 Burpees
3 Double Unders
Metcon (Time)
For Time:
30 Box Jumps 24/20″
30 Pull-ups
30 Kettlebell Swings 53/35#
30 Front Squats 95/65#
30 Toes to Bar
30 Push Press 95/65#
30 Deadlifts 95/65#
30 Wall Balls 20/14#
30 Burpees
30 Double Unders
RX+: Chest to bar pull-ups, 115/80#