12-17-19 Open Concept

16
Dec

12-17-19 Open Concept

Announcements

Grab your 2020 Grail ornaments from the tree!
Happy Birthday, Ryan Anderson!
Last chance to find Mr. Grail Elf before he disappears for another year!

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

GENERAL WARM-UP:

3 Sets, 0:30 Seconds Each:

Warrior Squats

Push-up to Down Dog

Spiderman and Reach

Russian Baby Makers

ACTIVATION:

2 Sets:

Lateral Banded Walks

20 Psoas Marches

BARBELL WARM-UP:

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press

5 Front Squats

5 Romanian Deadlifts

Weightlifting

Metcon (Weight)

Every 1:30 x 6 Sets:

1 Pausing Front Squat

1 Front Squat
Start at 55% 1RM Front Squat and build to a heavy complex.

Metcon

Metcon (AMRAP – Reps)

AMRAP 5:

50/35 Calorie Row

Max Wallballs 20/14#

Rest 5 Minutes

AMRAP 5:

50 Wallballs 20/14#

Max Calorie Row
AMRAP 1 – at the 4:00 mark if the athlete has not completed the row, move to Wallballs

AMRAP 2 – the Athlete has 2:30 minutes to complete Wallballs before moving to the Row

For full classes, consider dividing the class into two waves, 1 starting at 0:00, the next starting at 5:00.