11-6-18 Overtime

5
Nov

11-6-18 Overtime

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

250m Row or 200m Run Then…

0:30 Seconds Each:

Quad Stretch

PVC Pass Throughs

Active Samson

Slow Air Squats

Active Spidermans

PVC Pass Throughs

Push-up to Down Dog

Slow PVC Overhead Squats

Warm-up (No Measure)

Barbell Warm-up:

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Snatch Grip Push Press

5 Overhead Squats

5 Snatch Grip Stiff-Legged Deadlifts

Warm-up (No Measure)

Snatch Movement Prep:

Segmented Snatch Deadlifts, 5 reps:

(3 sec pause at each position, empty barbell)

1-Inch off the Floor

At the Knees

At the Pockets

Stand to Full Extension

Slow Snatches, 5 reps:

*3 seconds from floor to pockets, then extend and snatch

Power Snatches, 5 reps

Overhead Squat Movement Prep:

3 Tempo Overhead Squats

3 Overhead Squats

Metcon

Metcon (No Measure)

Workout Rehearsal:

2 Rounds, at workout weight:

100 Meter Run

3 Power Snatches

3 Overhead Squats

Metcon (Time)

For Time:

200 Meter Run

21 Power Snatches

200 Meter Run

21 Overhead Squats

200 Meter Run

15 Power Snatches

200 Meter Run

15 Overhead Squats

200 Meter Run

9 Power Snatches

200 Meter Run

9 Overhead Squats

Barbell: 75/55#
RX+: 95/65#

Row 250m if too cold.

Cool Down

Metcon (No Measure)

Mobility / Stretching:

Couch Stretch (1 Min/Side)

Dragon (1 Min/Side)

Thread the Needle (1 Min)