4
Feb
2-5-21 Three For Five
CrossFit Grail – CrossFit
Warm-up
Warm-up (No Measure)
1min Easy Row
1min Alternating Bird Dogs
45sec Moderate Row
45sec Plank Shoulder Taps
30sec Faster Row
30sec Down Dog
Barbell Warmup (No Measure)
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
Metcon
Metcon (Weight)
Strict Press
On the 1:30 x 10:
3-3-3-2-2-2-1-1-1-1
Sets begin every 90 seconds [0:00-1:30-3:00-4:30-6:00-7:30-9:00-10:30-12:00-13:30]
Each lift should be challenging, so it’s important to start with enough weight on the bar
Look to build in weight as the sets move along
We can add a little weight every jump or with each decrease in reps
Metcon
Metcon (No Measure)
Practice Round – Rehearsal wIth Workout Weights:
9 Calorie Row
6 AbMat Sit-ups
3 Strict Press
Metcon
Metcon (Calories)
On the 3:00 x 5 Rounds:
10 Strict Press (95/65)
30 AbMat Sit-ups
Max Calorie Row
Rx + 115/85