3-22-21 Whatever’s Left

21
Mar

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