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)