11-16-20 Down to Earth

15
Nov

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