12-9-19 Bruiser

8
Dec

12-9-19 Bruiser

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

GENERAL WARM-UP:

30 Seconds Each:

Push-up to Down Dog

Slow Air Squats

Plate Hops

Push-up to Down Dog

Air Squats with Hands Overhead

Plate Front Raise to Overhead

Push-up to Down Dog

Air Squats with Heels on Plate

Plate Counterbalance Squats

MOBILITY:

Banded Hamstring Stretch (1 Min/Side)

Banded Lat Stretch (1 Min/Side)

BARBELL WARM-UP:

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

PUSH JERK PREP:

10 Second Dip Hold

5 Pausing Push Jerks (Pause 2 Seconds in Dip & Catch)

5 Push Jerks

Weightlifting

Push Jerk (Build to heavy set of 3)

Athletes will buddy up and build to a heavy set of 3 from the racks in the strength portion

Metcon

Metcon (No Measure)

PRACTICE ROUND:

5 Push Jerks

10 Air Squats

15 Double Unders

Metcon (AMRAP – Rounds and Reps)

AMRAP 12:

15 Push Jerks 115/85#

30 Air Squats

60 Double Unders
RX+: 155/105#