2-8-21 Uplifting

Announcements

Do you have any new injuries we need to know about? Tell your Coach!

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds, 30 sec ea

Box Step-ups

Inchworm to Push-ups

Arch Hold

Hollow Hold

Straight Leg Sit-ups

Barbell Warmup (No Measure)

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Front Squats

5 Romanian Deadlifts

Mobility

Warm-up (No Measure)

Couch Stretch, 2 min ea side

Overhead Stretch On Wall, 1min

Metcon

Metcon (No Measure)

Movement Prep:

5 Push Press

5 Tall Jerks

5 Push Jerks

3 Push Press + 3 Push Jerks

Weightlifting

Metcon (Weight)

Every 2 Minutes x 6 Sets:

3 Push Press

3 Push Jerks

Metcon

Metcon (No Measure)

Movement Prep

10 Scap Pull-ups

15 Second Active Hang

5 Kip Swings

3 Knees to Chest

3 Chin Over Bar Pull-ups

3 Toes to Bar

3 Chest to Bar Pull-ups

Metcon

Metcon (No Measure)

Practice Round – Rehearsal

with Workout Weights:

3 Box Jump Overs

3 Toes to Bar

3 Push Jerks

3 Chest to Bar Pull-ups

Metcon

Metcon (AMRAP – Reps)

AMRAP 10:

3 Box Jump Overs (24″/20″)

3 Toes to Bar

3 Push Jerks (95/65)

3 Chest to Bar Pull-ups

6 Box Jump Overs (24″/20″)

6 Toes to Bar

6 Push Jerks (95/65)

6 Chest to Bar Pull-ups

…

Add 3 Reps Each Round

Rx+ 135/95