12-12-20 Lethal Weapon

11
Dec

12-12-20 Lethal Weapon

Announcements

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

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds

30 Seconds

Active Spidermans

Shoulder Taps

Single Leg Glute Bridges (30 Seconds Each Side)

Tempo Air Squats (3 Seconds 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)

Down Dog: 1 Minute

Chest Stretch on Floor: 1 Minute

Metcon

Metcon (No Measure)

Practice Round – Rehearsal

With Workout Weight:

100 Meter Run

1 Round of “The Chief”

Metcon (AMRAP – Rounds)

AMRAP 20:

1 Round of “The Chief”

200 Meter Run

2 Rounds of “The Chief”

200 Meter Run

3 Rounds of “The Chief”

200 Meter Run



[Continue to Add 1 Round of “The Chief”]

1 Round of “The Chief”:

3 Power Cleans (135/95)

6 Push-ups

9 Air Squats
We’ll work through 200 meter runs and ascending rounds of the Hero Workout “The Chief”

Continue to add 1 round of “The Chief” after each run until the 20 minutes is up

Score this workout as total fully completed rounds + reps of “The Chief” (runs don’t count towards score)

For Example: If you finished all the rounds once you got to the “5 Rounds of The Chief”, your score would be 15 Rounds (5+4+3+2+1)