2-18-21 X-Factor
CrossFit Grail – CrossFit
Warm-up
Warm-up (No Measure)
30 Seconds Each:
Box Step-ups (Lower Height)
Active Spidermans
Barbell Good Mornings
Box Jumps & Step Down (Low Height)
Push-up to Down Dog
Barbell Elbow Rotations
Box Step-ups (Workout Height)
Hollow Hold
Barbell Romanian Deadlifts
Box Jumps w/ Step Down (Workout Height)
Slow Air Squats
Barbell Strict Press & Reach
Mobility
Warm-up (No Measure)
1min ea:
Child’s Pose on Box
Forearms Stretch on Box
Pigeon Pose on Box
Metcon
Metcon (No Measure)
Practice Round – Rehearsal
with 1st Round Weight:
4 Box Jump Overs
3 Burpee Pull-ups
2 Clean and Jerk
Metcon
Metcon (Time)
AMRAP 18:
12 Box Jump Overs (24″/20″)
9 Burpee Pull-ups
“X” Clean and Jerks
Round 1: 15 Clean and Jerks (135/95)
Round 2: 12 Clean and Jerks (155/105)
Round 3: 9 Clean and Jerks (185/135)
Round 4: 6 Clean and Jerks (205/145)
Round 5: 3 Clean and Jerks (225/155)
Beginner 75/55, 95/65, 115/85, 135/95, 155/105
Intermediate (RX) 115/85, 135/95, 155/105, 185/135, 205/145
Advance (Rx+) 135/95, 155/105, 185/135, 205/145, 225/155
This piece is 5 rounds for time, or an 18-minute time cap, whatever comes first