28
Apr
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