12-23-19 Step Aerobics

22
Dec

12-23-19 Step Aerobics

Announcements

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

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

GENERAL WARM-UP:

40 Seconds On, 20 Seconds Off:

Easy row

Glute Bridge

Lateral Box Step-ups (20s Each Side)

Moderate row

Single Leg Glute Bridge (20s Each Side)

Box Facing Step-ups

Hard row

Air Squats

Walkouts
For larger classes partner up during warmup one person row.

Warm-up (No Measure)

BARBELL WARM-UP:

5 Reps Each:

High Hang Shrugs

High Hang High Pull

High Hang Muscle Clean

Front Squats

Hang Squat Cleans

Squat Cleans

Weightlifting

Squat Clean (EMOM 10: 2 Squat Cleans)

Metcon

Metcon (No Measure)

PRACTICE ROUND:

6 Slamballs

10 Calorie Row

4 Single Dumbbell Box Step-ups (2 Each Side)

Metcon (Time)

3 Rounds For Time:

30 Slamballs (30/20)

20/14 Calorie Row

10 Single Dumbbell Box Step-ups 24/20 (Each Side) 35/25#
Box Step-ups alternate every rep for a total of 20. Athletes should choose a weight here that they won’t have to break at all during the workout

RX+ 40# Slamball, 50/35# DB

For large class, stagger waves by 2 minutes