2-26-19 Clothesline

25
Feb

2-26-19 Clothesline

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

General Warm-up:

Jog Down and Back

High Knees

Butt Kickers

Skip for Height

Skip for Distance

3 Air Squats + Broad Jump

Quad Stretch

Soldier Kicks

Side Lunge

Cradle Stretch

Walking Samson

Walking Spidermans

Walkouts

Warm-up (No Measure)

Barbell Warm-up:

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Front Squats

Push Press Warm-up:

5 Dip and Pops (just legs)

5 Push Press (Pause in Dip)

5 Push Press (Rebounding)

Weightlifting

Push Press (Build to moderate set of 5 reps)

4-5 sets total.

Refining technique and work on good positioning.

Focus: controlling the descent on the dip and keep the heels down until hip/knee extension.

Metcon

Metcon (No Measure)

Workout Rehearsal:

2 Rounds:

4 Push Presses

4 Toes to Bar

4 Box Jump Overs

Metcon (AMRAP – Reps)

AMRAP 12:

2 Push Presses 75/55#

2 Toes to Bar

2 Box Jump Overs 24/20″

4 Push Presses 75/55#

4 Toes to Bar

4 Box Jump Overs 24/20″

6 Push Presses 75/55#

6 Toes to Bar

6 Box Jump Overs 24/20″



Up by 2’s Until Finish
RX+: 115/80#

Scoring:

2’s: 6 reps

4’s: 18 reps

6’s: 36 reps

8’s: 60 reps

10’s: 90 reps

12’s: 126 reps

14’s: 168 reps

16’s: 216 reps

Cool Down

Metcon (No Measure)

Mobility/Stretching:

3 Pos Banded Shoulder Stretches (3-5 Min)

Puppy Dog Pose (1 Min)