11-16-20 Down to Earth
Announcements
Gobble Wobble WOD – 8 & 9:15am Thanksgiving Day
CrossFit Grail – CrossFit
Warm-up
Warm-up (No Measure)
400 Meters Easy Run
30 Seconds Each
Active Spidermans
Air Squats
Mountain Climbers
Air Squats
Frog Hops
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: 45 Seconds
Wrist Stretch: 45 Seconds
Squat Hold: 45 Seconds
Weightlifting
Thruster (On the 1:30 x 6 Sets: 3 Thrusters)
We’ll complete 3 thrusters on the 1:30, with the bar starting on the ground
Athletes are allowed to squat clean the first rep if they’d like to
These thrusters are designed to be completed as unbroken sets
Athletes can stay at a challenging load across or steadily build in weight over the 6 sets
Metcon
Metcon (No Measure)
With Workout Weight:
100 Meter Run
4 Thrusters
4 Burpees
Metcon (Time)
7 Rounds For Time:
200 Meter Run
7 Thrusters (95/65)
7 Burpees