3-22-21 Whatever’s Left
Announcements
Do you have any new injuries? Make sure to tell (or remind) your Grail coach.
CrossFit Grail – CrossFit
Warm-up
Warm-up (No Measure)
30sec ea:
Inchworms to Push-up
Up Dog
Shoulder Taps
Arch Hold
Hollow Hold
Straight Leg Sit-ups
Glute Bridges
Single Leg Glute Bridges (Right)
Single Leg Glute Bridges (Right)
Glute Bridge Walkouts
Wall / Rig Squats
Barbell Warmup (No Measure)
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Front Squats
5 Romanian Deadlifts
Warm-up
Warm-up (No Measure)
Movement Prep:
10 Scap Pull-ups
5 Kip Swings
3 Knees to Chest + 3 Toes to Bar
3 Chin Over Bar Pull-ups
3 Chest to Bar Pull-ups
1-3 Bar Muscle-ups or Burpee Pull-ups
then…
5 Front Squats
5 Push Press
5 Thrusters
Build to First Round Weight
Metcon
Metcon (No Measure)
Practice Round-Rehearsal
with First Workout Weight:
100m Row
5 Thrusters
3 Toes to Bar
1 Chest-to-Bar Pull-up
1 Bar Muscle Up
Metcon
Metcon (AMRAP – Reps)
AMRAP 5:
Buy-In: 400M Row
Max Rounds With Time Remaining:
12 Thrusters (95/65)
12 Toes to Bar
Rest 5 Minutes
AMRAP 5:
Buy-In: 400M Row
Max Rounds With Time Remaining:
9 Thrusters (115/85)
9 Chest to Bar Pull-ups
Rest 5 Minutes
AMRAP 5:
Buy-In: 400M Row
Max Rounds With Time Remaining:
6 Thrusters (135/95)
6 Bar Muscle-ups
After completing the initial buy-in row each round, you’ll work through max rounds of thrusters and gymnastics with time remaining
Your score for each round is the total REPS completed. Your overall score for the workout is the three rounds of reps added together