4-15-19 Monster Monday

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

General Warm-up:

0:30 Seconds Each:

Leg Swings

Quad Stretch

Squat Hold + Toe Touch

Side Lunges

Walkouts

Push-up to Down Dog

Spiderman and Reach, ea side

Cat Cows

Glute Bridges

Warm-up (No Measure)

Barbell Warm-up:

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Hang Power Cleans

5 Front Squats

5 Stiff-Legged Deadlifts

Mobility:

1:00 Front Rack Stretch

1:00 Front Squat Hold

2 sets:

3 Muscle Cleans

1 Pause Front Squat

3-Position Clean (High Hang, Hang, Floor)

Weightlifting

High-Hang Clean (On the 1:30 x 4 sets (3 reps))

*Preferably squat clean if you can*

High thigh position. Add weight each set

Hang Clean (On the 1:30 x 4 sets (2 reps))

*Preferably squat clean if you can*

Knee level position. Add weight each set

Low Hang Clean (On the 1:30 x 4 sets (1 rep))

*Preferably squat clean if you can*

Mid shin position, but not floor contact. Add weight each set

Accessory

Clean Pull (3 sets of 3)

Pausing clean pull. Pause for 2 sec just off the ground and just above the knee.

Add weight each set.