12-9-20 Doce

8
Dec

12-9-20 Doce

Announcements

Where is the Grail Elf?
Grail Virtual Holiday Party, Sat Dec 12, 6pm
Pre-order your New Grail T’s & Hoodies in the Pro Shop!

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

30 Seconds Each

Easy Row

Active Spidermans

Box Step-ups

Moderate Row

Active Samson

Lateral Box Step-Overs

Faster Row

Air Squats

Box Jumps (Step Down)

Barbell Warmup (No Measure)

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Mobility

Warm-up (No Measure)

Pigeon Pose + Wrist Stretch: 1 Minute Each Side

Metcon

Metcon (No Measure)

Practice Round – Rehearsal

1 Round

With First Round Weight:

4 Calorie Row

4 Power Cleans

4 Burpee Box Jumps

Metcon (AMRAP – Rounds and Reps)

AMRAP 4:

27/21 Calorie Row

21 Power Cleans (115/85)

15 Burpee Box Jumps (24″/20″)

Rest 4 Minutes

AMRAP 4:

27/21 Calorie Row

21 Power Cleans (95/65)

15 Burpee Box Jumps (24″/20″)

Rest 4 Minutes

AMRAP 4:

27/21 Calorie Row

21 Power Cleans (75/55)

15 Burpee Box Jumps (24″/20″)

Rx+ 1) 135/95 2) 115/85 3) 95/65
We’ll complete as many rounds and reps as possible in these fast paced intervals

The weight decrease each round will allow us to maintain similar scores despite being fatigued

The general maximum time we’re looking to spend on the row and power cleans combined is 3 minutes total