4-1-19 Monster Monday

31
Mar

4-1-19 Monster Monday

Announcements

Happy Birthday, Randy!

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

General Warm-up:

30 Seconds Each:

Leg Swings

Quad Stretch

Active Samson, ea side

Push-up to Down Dog

Active Spiderman

Wrist Stretches

PVC Pass Throughs

PVC Around the World

PVC External Rotation Stretch, ea side

PVC Archer Stretch, ea side

Warm-up (No Measure)

Barbell Warm-up:

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press

5 Front Squats

5 Push Press

Weightlifting

Press in Split (3 Sets of 3)

Step out into receiving position, followed by 3 strict press. Helps dial in footwork in receiving position, finding our balance and spread the load between both feet.

Build steadily, but weight isn’t the priority.

Tall Jerk (3 Sets of 3)

Main focus is speed under the bar in getting to the receiving position. Press the bar just above forehead level. Instead of pushing the bar higher, think about dropping under the bar into the receiving position.

Start with empty barbell and steadily build.

Split Jerk (6 sets of 2 reps)

On the 2:00 x 6 sets

Add weight each set

Record heaviest set successfully completed

Metcon

Metcon (Time)

3 RFT:

30 Double Unders

5 Shoulder to Overhead 115/80#
RX+: 155/105#