4-12-21 Grace


4-12-21 Grace

CrossFit Grail – CrossFit


Warm-up (No Measure)

Line Drills:

Quad Stretch

Knee To Chest

Soldier Kicks

Side Lunge

Walking Samson

Duck Walk


3 Air Squats + 1 Broad Jump

High Knees

Butt Kickers

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 (No Measure)

1min ea:

Wrist / Forearm Stretch

Front Rack Stretch


Warm-up (No Measure)

Movement Prep:

3 High Hang Power Cleans

3 Strict Press

3 Hang Power Cleans

3 Push Press

3 Power Cleans

3 Push Jerks


Establish Split Position:

3 Jumps to Split Position (Thumbs on Shoulders)

3 Jumps to Split Position (Land and Punch Arms Overhead)

3 Split Jerks

3 Power Clean & Split Jerks


Clean and Jerk (Build to a Moderate Single*)

*Power Clean & Jerk


Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#
Intermediate Option

30 Clean-and-Jerks for Time (115/75 lb)

Novice Option

30 Clean-and-Jerks for Time (75/55 lb)

Complete 30 Clean-and-Jerks for time. Power Cleans or Full Cleans are acceptable. You may re-set after the Clean, or catch the Bar in the rack position for the Clean and push straight into the Jerk without pausing. Push Jerks or Split Jerks are acceptable. Snatches are not allowed.