4-19-19 Mind Boggler

18
Apr

4-19-19 Mind Boggler

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

General Warm-up:

100 Meter Easy Jog

1 Minute: Active Samson

30 Seconds: Slow Air Squat

100 Meter Easy Jog

1 Minute: Active Spiderman

30 Seconds: Warrior Squats

100 Meter Easy Jog

1 Minute: Down Dog to Pigeon

30 Seconds: Walkouts

Warm-up (No Measure)

Mobility / Stretching:

Ankle Stretch (1 Min/Side)

Banded Front Rack Stretch (1 Min/Side)

Wrist Stretches (1 Min)

Squat Hold (30 Sec)

Warm-up (No Measure)

Barbell Warm-up:

5 Good Mornings

5 Elbow Rotations

5 Pausing Front Squats

5 Strict Press + Reach

5 Thrusters

Movement Prep:

3 Slow Clean Deadlifts

3 Pausing Power Cleans (Slowly Deadlift and Pause Above the Knees, Then Go!)

3 Push Press

3 Squat Clean Thrusters

Metcon

Metcon (No Measure)

Workout Rehearsal:

7 Squat Clean Thrusters (Empty Barbell)

100 Meter Run

REST AND ADD WORKOUT WEIGHT

3 Squat Clean Thrusters 115/80#

100m Run

Metcon (AMRAP – Rounds and Reps)

AMRAP 20:

7 Squat Clean Thrusters 115/80#

200 Meter Run
RX+: 135/95#