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.