11-19-18 Monster Monday

18
Nov

11-19-18 Monster Monday

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

General Warmup:

1 Min: Easy Shuttle Runs

10 Medicine Ball Deadlifts

10 Active Spiderman

1 Min: Moderate Shuttle Runs

10 Medicine Ball Strict Presses

10 Down Dog to Pigeon

1 Min: Faster Shuttle Runs

10 Medicine Ball Slams

10 Squat Hold + Toe Touch

Warm-up (No Measure)

PVC Warm-up:

5 Good Mornings

5 Back Squats

5 Strict Press

5 Front Squats

5 Stiff Legged Deadlifts

1 Minute of 3 Point Hinge Drill*

5 Hinges (Hip to Knee)

5 Bottom Half Deadlifts

5 Deadlifts

Warm-up (No Measure)

Barbell Warm-up:

3 Hinges (Hip to Knee)

3 Bottom Half Deadlifts

3 Deadlifts

Weightlifting

Deadlift (Build to a heavy set of 3)

Accessory

Metcon (No Measure)

Optional Accessory Work:

3 sets:

10 DB Split Squats, ea leg

15 Banded Good Mornings