1-2-20 Power Bar

1
Jan

1-2-20 Power Bar

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

GENERAL WARM-UP:

30 Seconds Each:

Push-up to Down Dog

Front Plank

Active Samson + Air Squat

Spiderman

Hamstring Stretch

Alternating Bird Dogs

Active Samson + Air Squat

Inchworm to Push-up

Shoulder Taps

Active Samson + Air Squat

MOBILITY

Front Rack Stretch: 1 Minute

Chest Stretch: 45 Seconds Each Side

Wrist Stretch: 30 Seconds

BARBELL WARM-UP:

10 Top Half Deadlifts (Fast Hips)

10 Deadlifts (From Mid-Shin)

**REST**

5 Clean Deadlifts (Slow Below Knee)

5 Power Cleans

5 High Hang Power Cleans

5 Hang Power Cleans

Weightlifting

Metcon (Weight)

Power Clean Complex

Build to a moderate or heavy Complex, without sacrificing form

1 Hang Power Clean

1 Power Clean
Utilize Mats as needed

Metcon

Metcon (No Measure)

PRACTICE ROUND:

5 Hang Power Cleans

5 Push-ups

5 Deadlifts

Metcon (AMRAP – Rounds and Reps)

AMRAP 12:

9 Hang Power Cleans 135/95#

12 Push-ups

15 Deadlifts 135/95#
RX+: Handstand Push-ups