11-9-20 Tidying Up

8
Nov

11-9-20 Tidying Up

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds

30 Seconds Single Unders

30 Seconds Single Leg Glute Bridges (Each Side)

30 Seconds Active Samson

30 Seconds Air Squats

Barbell Warmup (No Measure)

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Mobility

Warm-up (No Measure)

Front Rack Stretch: 1 Minute

Barbell Ankle Stretch: 1 Minute

Weightlifting

Power Clean (On the 1:30 x 6 Sets: 3 Power Cleans)

These 3 reps are designed to be performed as unbroken sets

You can climb in weight to something heavy for the day or stay at one challenging load across the board

Metcon

Metcon (No Measure)

Rehearsal

5 Power Cleans

10 Double Unders

5 Wallballs

Metcon (AMRAP – Rounds and Reps)

AMRAP 15:

15 Power Cleans (95/65)

30 Double Unders

15 Wallballs (20/14)

30 Double Unders