11-6-19 THE PAUL WHITAKER

5
Nov

11-6-19 THE PAUL WHITAKER

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

General Warm-up:

30 Seconds Each:

Jumping Jacks

Mountain Climbers

Leg Swings

Alternating Spiderman

Push-up to Down Dog

Down Dog to Pigeon

Alternating Samson

Russian Baby Makers

Scorpions

Warm-up (No Measure)

Specific Warm-up:

2 Sets:

10 Scap Pull-ups

5 Kip Swings

3 Strict Pull-ups (Mod: Ring Rows)

3 Strict Ring Dip (Mod: Push-ups)

Skill Work/ Gymnastics

Metcon (No Measure)

10 Minute Skill Work:

5 Sets of 40% of Max Reps Ring Muscle-ups

If you do not have RMUs, work through skill progressions for pull-ups, ring dips, or muscle up transitions.

Metcon

Metcon (No Measure)

Workout Rehearsal:

With empty barbell:

5 Hang Power Cleans

5 Lateral Bar Burpees

5 Push Jerk

5 Pull-ups

At workout weight:

3 Hang Power Cleans

3 Lateral Bar Burpees

3 Push Jerks

3 Pull-ups

Metcon (AMRAP – Rounds and Reps)

AMRAP 16:

12 Hang Power Cleans 115/85#

21 Lateral Barbell Burpees

12 Push Jerks 115/85#

21 Pull-ups
RX+: 135/95#