12-31-20 New Years Eve Countdown

30
Dec

12-31-20 New Years Eve Countdown

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

45 seconds each

High Knees in place

Butt Kickers in place

Active Spiderman

Active Samson

Single Leg Glute Bridge (Switch Sides)

Air Squats

Frog Hops

Warm-up (No Measure)

10 DB Deadlifts (Between Legs)

10 DB Hang Cleans (5 per side)

10 DB Hang Snatches (5 per side)

10 DB Push Press (5 per side)

Mobility

Warm-up (No Measure)

3 Position Straddle stretch using Dumbbell (1 minute per position)

Metcon

Metcon (No Measure)

Practice round

5 Burpees

4 DB Hang Snatches

4 DB Goblet Squats

4 DB Push Press

New Years Countdown (Time)

For Time

10-9-8-7-6-5-4-3-2-1 reps of:

Burpees

DB Hang Snatches (50/35 lb)

DB Goblet Squat (50/35 lb)

DB Push Press (50/35)

Rx+ 70#
Work should be divided equally between arms

Athlete completes 10 reps of each movement before moving to 9 reps of each, then 8, etc.

You will end up doing 55 Reps per movement