4-16-21 Muscle Memory


4-16-21 Muscle Memory

CrossFit Grail – CrossFit


Warm-up (No Measure)

Box Step Overs (Low Box)

Box Jump Overs (Low Box)

Lateral Hops Over PVC Pipe

PVC Around the Worlds (15 Seconds Each Direction)

PVC Pass Throughs

PVC Lat Stretch

PVC Overhead Squats

PVC Sotts Press

PVC Lift Offs

PVC Arch Hold

PVC Hollow Hold

Barbell Warmup – Snatch Biased (No Measure)

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Snatch Grip Behind the Neck Presses

5 Snatch Grip Romanian Deadlifts

5 Overhead Squats


Warm-up (No Measure)


Pigeon Pose on Box, ea side

Child’s Pose on Box


Warm-up (No Measure)

Muscle Up Movement Prep:

10 Scap Pull-ups

5 Kip Swings

1-3 Strict Pull-ups

3 Jumping Bar Muscle-ups (Off Box)

3 Hips to Bar

Bar Muscle-up Practice


Metcon (No Measure)

Practice Round – Rehearsal

with Workout Weight:

4 Box Jump Overs

3 Power Snatches

2 Bar Muscle-ups


Metcon (Time)

5 Rounds For Time:

12 Box Jump Overs (30/24)

9 Power Snatches (115/85)

3 Bar Muscle-ups
Scale for Muscle Ups

9 Chest to Bar or 12 Pull-ups