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CrossFit Grail – CrossFit
Warm-up
Warm-up (No Measure)
1 Minute Each
Easy Row
Active Samson
Push-up to Down Dog
Dumbbell Glute Bridges (Bell on Hips)
Single Dumbbell Strict Press (30 Seconds Each)
Mobility
Warm-up (No Measure)
Dumbbell Assisted Straddle Stretch: 1 Minute
Single Arm Lat Stretch on Rig: 30 Seconds Each Side
Gymnastics
Metcon (No Measure)
Pull-up Strength:
10 Scap Pull-ups
20 Banded Lat Pull Downs
Single-Arm (Foot Supported) Static Hang, 30sec ea side
then….
2 sets*
5 Pronated Negatives, 3-5 seconds
10 Single Arm Tempo DB Row, ea side
*Do one set of negatives, then 1 set of DB Rows and repeat for 2 sets
Pronated: palms facing away (pull-up position)
Tempo Row: 1sec up, 3 sec down, with a challenging weight
Metcon
Metcon (No Measure)
Movement Prep – each side with lighter weight
10 Reverse Lunges
5 DB Hang Cleans
5 DB Strict Press
3 DB Hang Cleans
3 DB Push Jerks
Then…with empty barbell
5 Romanian Deadlift
5 Deadlift
Metcon
Metcon (No Measure)
1 Round
With Workout Weight:
4 Calorie Row
4 Single Dumbbell Hang Clean and Jerks
4 Single Dumbbell Reverse Lunges
4 Deadlifts
Metcon (AMRAP – Rounds and Reps)
AMRAP 15:
50/35 Calorie Row
50 Single Dumbbell Hang Clean and Jerks (50/35)
50 Single Dumbbell Reverse Lunges (50/35)
50 Deadlifts (185/125)
Rx+ 205/145
Your score for the day is total rounds and reps completed