2-4-19 Monster Monday


2-4-19 Monster Monday

CrossFit Grail – CrossFit


Warm-up (No Measure)

General Warm-up:

0:30 Seconds Each:

Jumping Jacks

Active Samson, ea side

Active Spiderman

Arm Circles

Leg Swings

Push-up to Down Dog

Scap Push-ups

Scap Pull-ups

PVC Pass Throughs

PVC Around the World

PVC Archer Stretch, ea side

PVC External Rotation, ea side

Warm-up (No Measure)

Mobility, Partner Stretches:

2 x 0:30 sec Hanging Shoulder Stretch

2 x 0:30 sec Puppy Dog on Bench

Wrist Stretches

Warm-up (No Measure)

Barbell Warm-up:

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press

3 Pausing Push Press

3 Push Press

3 Pausing Push Jerk

3 Push Jerk


Shoulder Press (Build to heavy single)

*10 min time cap*

Push Press (Build to heavy set of 3)

*10 min time cap*

Push Jerk (Build to heavy set of 5)


Metcon (No Measure)

Arm Burn-out:

Not For Time:

50 Empty Barbell Bicep Curls 45/35#

50 Empty Barbell Overhead Tricep Extensions 45/35#