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