3-19-19 Double Bubble

18
Mar

3-19-19 Double Bubble

Announcements

Happy Birthday, Traci!

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

General Warm-up:

1 Minute Each:

Jog Around Cones

PVC Straight Legs Swings (30 Right / 30 Left)

Straight Leg Walkouts

Lateral Hops Over PVC Pipe (30 sec)

Active Spidermans

Down Dog to Pigeon

Forward and Back Hops Over PVC (30 sec)

Air Squats

PVC Pass Throughs

PVC OH Squats (30 sec)

Warm-up (No Measure)

Barbell Warm-up:

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Snatch Grip Push Press

5 Overhead Squats

5 Snatch Grip Deadlifts

Warm-up (No Measure)

Movement Prep:

20 Seconds Easy Single Unders

20 Seconds Higher Single Unders

20 Seconds Double Under Practice

Pull-up Progression:

10 Scap Pull-ups

5 Kip Swings

2-4 Strict Pull-ups

3-5 Kipping Pull-ups

Bar MU Progression:

10 Scap Pull-ups

5 Kip Swings

5 Lat Press Downs

3 Press-Kick-Pops

1 Bar Muscle-up

Snatch Movement Prep:

5 Snatch Grip Deadlifts

5 High Hang High Pulls

3 Hang Power Snatches

3 Power Snatches

Metcon

Metcon (No Measure)

Workout Rehearsal:

1 Round

10 Double Unders

2 Power Snatches

10 Double Unders

5 Pull-ups (2 BMUs)

Metcon (AMRAP – Rounds and Reps)

AMRAP 15:

40 Double Unders

5 Power Snatches 95/65#

40 Double Unders

10 Pull-ups
RX+: 115/80#, 5 BMUs