11-7-18 Pull-up Re-Test

6
Nov

11-7-18 Pull-up Re-Test

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

General Warm-up:

300m Row then…

Line Drills:

Quad Stretch

Cradle Stretch

Side Lunges

Active Spiderman

Active Samson

Warm-up (No Measure)

Activation/Specific Warm-up:

10 “I” “T” and “W” then…

2 Rounds:

10 Scap Push-ups

10 Scap Pull-ups

10 Ring Rows

10 Lying Leg Lifts

Gymnastics

Pull-ups (One max effort set)

Strict Toes-To-Bar (One max effort set)

Modification: Dragonfly – Lay with back on bench, butt off the bench, and arms overhead holding on to bench. Keep legs straight and touch bench behind head with toes.

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 12:

25 ft DB Walking Lunges 35/25#

30 DB Snatches 35/25#

30 Abmat Sit-ups
RX+: 50/35#

Use one DB for lunges. Hold in front rack position.