2-18-19 Monster Monday


2-18-19 Monster Monday

CrossFit Grail – CrossFit


Warm-up (No Measure)

General Warm-up:

500m Row then…

1 Minute Each:

Active Spidermans

PVC Pass Throughs

Push-up to Down Dog

PVC Good Mornings / Back Squats

Active Samson, 30 sec/side

PVC Archer Stretch, 30 sec/side

PVC External Rotation, 30 sec/side

Warm-up (No Measure)

Banded Warm-up:

Monster Walks

Lateral Side Steps

Warm-up (No Measure)

Barbell Warm-up:

3 Dip and Drive

3 Dip, Drive, High Pull

3 Muscle Cleans

3 Elbow Rotations, ea side

3 High Hang Power Cleans

3 Hang Power Cleans

3 Power Cleans (mid-shin)


Hang Power Clean (Build to a heavy double)

*15 min cap*

Power Clean (Build to heavy single)


Metcon (No Measure)

3 sets for quality:

15 DB Hammer Curls

15 Banded Tricep Pulldowns