12-18-19 Climbing Annie

17
Dec

12-18-19 Climbing Annie

Announcements

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

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

WARMUP TRIATHLON

AMRAP 8

15 Single Unders

10 Second Dead Hang From Pull-up Bar

5 V-ups
Athletes will start by completing 5 V-ups, 10 Second Dead Hang From Pull-up Bar, and 15 Single Unders. When they finish the 5 V-ups, they will roll a wall ball at a foam roller target from about 20 feet away. If they miss the target, they have to complete 3 burpees before getting back to the single unders. If they hit the target, they can get right back into their single unders. Play for 8 minutes. Whoever has the most rounds + reps at the end is the winner.

Warm-up (No Measure)

MOBILITY:

Couch Stretch: 1 Min/Side

Pigeon Pose: 1 Min/Side

Chest Stretch: 0:30 Sec/Side

Puppy Dog: 1 Min

Gymnastics

Metcon (No Measure)

ROPE CLIMB TECHNIQUE

10-15 Minutes teaching/going over rope climb technique

Metcon

Metcon (No Measure)

PRACTICE ROUND:

10 Double Unders

10 AbMat Sit-ups

1 Rope Climb

Metcon (Time)

For Time:

10-20-30-40-50:

Double Unders (3 to 1 singles)

AbMat Sit-ups

After Each Set:

Rope Climbs (1-2-3-4-5)
Rope Climb Modifications:

Reduce Reps

2:1 Seated Rope Pulls

1:1 Half Rope Climbs

5:1: Pull-ups

For large classes, consider staggered start.