12-19-19 My Fitness Pals


12-19-19 My Fitness Pals


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 (No Measure)


40 Seconds On, 20 Seconds Off:

Singles or Double Under Practice

Down Dog

Easy Row

Double Under Practice

Up Dog

Moderate Row

Double Under Practice

Active Dive-bombers

Faster Row


Couch Stretch: 1 Minute/Side

Calf Stretch on Post: 30 Seconds/Side

Warm-up (No Measure)

Double Under Practice

Movement Prep

30 Seconds Right Hand Spin

30 Seconds Left Hand Spin

30 Seconds Both Hands Spin

30 Second Single Unders

30 Seconds Double Under Practice
We know that the wrists should do most of the work, but it can sometimes be hard to feel out. We can get a little more feedback with a simple drill. Instead of grabbing the handles, let’s grab the rope just below the handles. From here, we’ll spin the actual handle around. With the handle having some weight to it, it allows athletes to feel if they are using their wrists or their shoulders. We’ll start by spinning with one hand a time before moving to both hands. Just going one at a time can help identify imbalances from side to side.


Metcon (No Measure)


1 Round

15 Double Unders

10 Russian Twists with Slam Ball

5 Calorie Row

Metcon (Calories)

Teams of 2 or 3

5 Rounds:

Minute 1: 50 Double Unders (3 to 1 singles)

Minute 2: 25 Russian Twists with Slam Ball #30/20

Minute 3: Max Calorie Row

Minute 4: Rest
• Athletes will rotate through 3 stations in this team workout

• At the start of the workout (0:00), athlete 1 will start their double unders

• At the 1 minute mark, athlete 1 will move to their sit-ups and athlete 2 will start their double unders

• At the 2 minute mark, the first two athletes will advance forward and athlete 3 will start their double unders

• Rotate through until all athletes have completed 5 rounds at each station

• There is only one score today, and that is total accumulated calories on the Row

• There is no reward for getting the work done as quick as possible here

• Find a pace that allows you to get the work done in 45-50 seconds each round, leaving 10-15 seconds for rest and transition

• This will allow you to push the intensity even more on the Row