4-5-19 Top Heavy


4-5-19 Top Heavy


Saturday, April 13, 10am
Grail 2-Year Anniversary Celebration
Happy Birthday, Breann!

CrossFit Grail – CrossFit


Warm-up (No Measure)

400m Run or 500m Row then…

3 Sets, 30 Seconds Each:

Alternating Samson

Slow Air Squats

Alternating Spiderman

Push-up to Down Dog

Warm-up (No Measure)


Banded Lat Stretch (:60 Sec Each Side)

Low Banded Front Rack Stretch (2 x :30 sec)

Wrist Stretches (1 Min)

Warm-up (No Measure)

Barbell Warm-up:

5 Good Mornings

5 Elbow Rotations

5 Strict Press

5 Stiff-Legged Deadlifts

5 Hang Power Cleans

Warm-up (No Measure)

Movement Prep:

10 Scap Pull-ups

10 Seconds Active Hollow Hang on Bar

1-3 Strict Pull-ups

10 Seconds Handstand Hold on Wall

10 Second Tripod Position Hold

3 Lowers From Handstand to Tripod

1-3 Strict Handstand Push-ups

5 Clean Deadlifts

3 High Hang Power Cleans

3 Hang Power Cleans

5 Power Cleans


Metcon (No Measure)

Workout Rehearsal, at workout weight:

3 Deadlifts

3 Strict Handstand Push-ups

3 Power Cleans

3 Strict Pull-ups

Metcon (AMRAP – Rounds and Reps)


9 Deadlifts 115/80#

12 Strict Handstand Push-ups (5″ elevated)

9 Power Cleans 115/80#

12 Strict Pull-ups
RX+: Strict HSPUs (not elevated), 155/105#

Modifications: Box Pike HSPUs or DB Strict Press, Banded Strict Pull-ups, Rack Pull-ups