11-5-18 Monster Monday
CrossFit Grail – CrossFit
Warm-up
Warm-up (No Measure)
General Warm-up:
500m Row
10 Leg Swings (FW/BW and Side to Side)
10 Quad Stretch
10 Knees to Chest
10 Squat Hold + Toe Touch
10 Push-up to Down Dog
10 Walkouts
Warm-up (No Measure)
2 Rounds:
80′ Broad Jumps
40′ Front Rack KB Carry (ea side)
Warm-up (No Measure)
PVC Warm-up:
5 Dip and Drive
5 Dip, Drive, High Pull
5 High Hang Power Cleans (pause in catch)
5 Hang Power Cleans (pause in catch)
5 Tempo Clean Grip Deadlifts
Warm-up (No Measure)
Barbell Warm-up:
3 Dip and Drive
3 Dip, Drive, High Pull
3 High Hang Power Cleans (pause in catch)
3 Hang Power Cleans (pause in catch)
3 Tempo Clean Grip Deadlifts
Weightlifting
Hang Power Clean (E2MOM 10: 3 Hang Power Cleans @75%)
5-7 minutes to warm up to weight. 3 second pause in catch.
Clean Grip Deadlifts (3-3-3-3-3 (30X0))
Tempo: 3s eccentric, 0s at bottom, X quick up, 0s at top.
Build in weight over all 5 sets.
Cool Down
Metcon (No Measure)
Mobility:
Couch Stretch (1 Min/Side)
Pigeon Pose (1 Min/Side)
Lizard Pose (1 Min/Side)