12-2-19 BlooDThirsty

1
Dec

12-2-19 BlooDThirsty

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

GENERAL WARM-UP:

30 Seconds Each:

Inchworm to Push-ups

Active Spidermans

Mountain Climbers

Frog Hops

Alternating Bird Dogs

Slow Burpees

Glute Bridges

Single Leg Glute Bridges (30 Seconds Each Side)

MOBILITY:

Wrist Stretches (1 Min)

Front Rack Stretch (1 Min)

Puppy Dog Pose (1 Min)

Warm-up (No Measure)

BARBELL WARM-UP:

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

WEIGHTLIFTING PRIMER:

5 Regular Grip Deadlifts

5 Mixed Grip Deadlifts

5 Hook Grip Deadlifts

5 High Hang Power Cleans (Pockets)

5 Hang Power Cleans (1 Inch Above Knee)

5 Pausing Push Jerks (2 Seconds in Catch)

5 Push Jerks

Weightlifting

Hang Power Clean (Build to heavy set of 3)

– 15 minutes to build to heavy set of 3

– Aim to complete one set every 1:30-2:00 (7-10 sets)

Metcon

Metcon (No Measure)

PRACTICE ROUND:

5 Burpees

4 Deadlifts

3 Hang Power Cleans

2 Push Jerks

Metcon (AMRAP – Rounds and Reps)

AMRAP 12:

15 Burpees

12 Deadlifts 115/85#

9 Hang Power Cleans 115/85#

6 Push Jerks 115/85#
RX+: 155/105#