12-11-19 Nine Volt

10
Dec

12-11-19 Nine Volt

Announcements

Hmmm… where is that Elf?

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

GENERAL WARM-UP:

3 Sets:

3 Strict Pull-ups (6 Ring Rows)

6 Push-ups

9 Glute Bridge

2 Sets:

10 Spiderman and Reach (5 ea side)

5 Walkouts

10 Warrior Squats (5 ea side)

5 Russian Baby Makers

KETTLEBELL WARM-UP:

2 Sets:

5 Russian Kettlebell Swings

5 Full Kettlebell Swings

5 Goblet Squats

Weightlifting

Back Squat (10-8-6-4-2)

10 Reps at 65%

8 Reps at 70%

6 Reps at 75%

4 Reps at 80%

2 Reps at 85%

Metcon

Metcon (No Measure)

PRACTICE ROUND:

2 Kettlebell Swings

2 Box Jumps

4 Kettlebell Swings

4 Box Jumps

Metcon (AMRAP – Reps)

AMRAP 9:

2 Kettlebell Swings 53/35#

2 Box Jumps 24/20″

4 Kettlebell Swings 53/35#

4 Box Jumps 24/20″

….

Increase By (2) Reps Until the Finish
RX+: 70/53#

Total Reps:

2’s: 4

4’s: 12

6’s: 24

8’s: 40

10’s: 60

12’s: 84

14’s: 112

16’s: 144

18’s: 180

20’s: 220

22’s: 264

24’s: 312