4-29-19 Monster Monday

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

General Warm-up:

2 Rounds:

1:00 Easy Row

:30s Reverse Samson (:15 sec/side)

:30s Walkouts

:30s Alt Spiderman

:30s Russian Baby Makers

2 Rounds:

:60s Thoracic Opener (PVC Pipe and Med Ball)

:30s Squat Hold

5 PVC Kong Squats (Good Morning + Back Squat + Good Morning + Stand)

Warm-up (No Measure)

Barbell Warm-up:

5 Back Squats

5 Elbow Rotations

5 Strict Press

5 Front Squats

5 Push Press

5 Stiff Legged Deadlifts

Weightlifting

Paused Front Squat (On the 1:30 x 10 Sets)

4 Second Descent to Bottom

2 Second Pause in Bottom

2 Second Pause at Parallel

All reps at 65% 1RM Front Squat

Split Jerk (5 Sets of Complex)

2 Pausing Split Jerks + 1 Regular Split Jerk

50% – 55% – 60% – 65% – 70%

On the pausing split jerk, there are two pauses on the lift, each for a full 2 seconds:

1) Dip position

2) Catch position