4-24-21 Fish Out of Water


4-24-21 Fish Out of Water


RUN CLUB Sunday: Meet at the trailhead on E Southshore Pkwy and S Quantock Way at 7am and run an out and back to the marina.

CrossFit Grail – CrossFit


Warm-up (No Measure)


200m at 22-25 strokes per min

200m at 30+ strokes per min

200m at 26-28 strokes per min


Active Spiderman & Reach

Hamstring Scoops

Alt Standing Quad Stretch
1st partner rows, while 2nd partner stretches, switch stretches when your partner hits each 200M. Once partner completes 600M, then switch.

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)

Movement Prep:

5 Push Ups (Coach Led)

5 Push Ups – your pace

5 Pausing Air Squats, 3sec at bottom

5 Air Squats


Metcon (No Measure)

Practice Round – Rehearsal

200m Row

Then – 1 Round of “The Chief”

3 Power Cleans

6 Push Ups

9 Squats
When first partner finishes row, 2nd partner starts row and proceeds through practice round


Metcon (Time)

Partner workout for Time:

2,000 Meter Row Buy-in

20 Rounds of “The Chief” (135/95)

1 Round of “The Chief”:

3 Power Cleans

6 Push-Ups

9 Air Squats

1000M Row Buy-out
Partners divide the row up however they choose. Once the buy-in is complete, Partner 1 completes a full round of “The Chief”. Once Partner 1 finishes, Partner 2 completes a full round of “The Chief”, and so on…

Cool Down

Metcon (No Measure)

If time allows, 1min ea:

Child’s Pose

Side-Laying Quad Stretch, 30sec ea side

Twisted Cross, 30 sec ea side