12-27-19 Push Press Deload

26
Dec

12-27-19 Push Press Deload

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

GENERAL WARM-UP:

*Performed With Lighter Kettlebell Weight

60 Seconds Each:

Easy Row

Active Divebombers

Slow Air Squats

40 Seconds Each:

Moderate Row

Kettlebell Suitcase Deadlifts (20s Each Side)

Kettlebell Waiter Squats (20s Each Side)

20 Seconds Each:

Faster Row

Kettlebell Deadlifts

Kettlebell Goblet Squats

Russian Kettlebell Swings

Kettlebell Swings

MOBILITY:

Kettlebell Ankle Stretch: 1 Minute Each Side

Child’s Pose: 1 Minute

BARBELL WARM-UP

5 Good Mornings

5 Back Sqauts

5 Elbow Rotations

5 Strict Press & Reach

5 Front Squats

5 Push Press

5 Thrusters

Weightlifting

Push Press Deload Wave 4

Push Press (1 X 5 @ 40%, 1 X 5 @ 50%, 1 X 5 @ 60%)

Metcon

Metcon (No Measure)

PRACTICE ROUND:

5 Calorie Row

5 Kettlebell Swings

5 Thrusters (Opening Weight)

Metcon (AMRAP – Reps)

AMRAP 4:

21/15 Calorie Row

21 Kettlebell Swings 53/35#

21 Thrusters 75/55#

Rest 4 Minutes

AMRAP 4:

15/10 Calorie Row

15 Kettlebell Swings 53/35#

15 Thrusters 95/65#

Rest 4 Minutes

AMRAP 4:

9/6 Calorie Row

9 Kettlebell Swings 53/35#

9 Thrusters 115/85#
For large classes, divide into two waves.