5-10-21 Handle With Care

9
May

5-10-21 Handle With Care

Announcements

Try the new Barebells Bars at the Grail Pro Shop!

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

30sec each:

Single Unders

Active Samson

Bodyweight Good Mornings (Hands Behind Head)

Push-up to Down Dog

Glute Bridges

Single Leg Glute Bridge (Right)

Single Leg Glute Bridge (Left)

Double under Practice

Barbell Warmup (No Measure)

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Front Squats

5 Romanian Deadlifts

Mobility

Warm-up (No Measure)

Calf Stretch on Post/Box/Rower, 30sec ea side

Child’s Pose, 1min

Metcon

Metcon (No Measure)

Practice Round – Rehearsal

1 Round of the AMRAP:

(With Workout Weight)

10 Double Unders

3 Deadlifts

10 Double-Unders

3 Hang Power Cleans

10 Double-Unders

3 Push Jerks

1 Round of the Complex:

3 Deadlifts

2 Hang Power Cleans

1 Push Jerk

Metcon

Metcon (AMRAP – Rounds and Reps)

On a 23:00 clock complete:

“15:00 AMRAP Handle With Care”

Then, at the 15:00 mark spend 8:00 building to a heavy complex.

The workout ends at 23:00.

0:00-15:00

AMRAP 15:

30 Double Unders

15 Deadlifts (95/65)

30 Double Unders

15 Hang Power Cleans (95/65)

30 Double Unders

15 Push Jerks (95/65)

Metcon (Weight)

Build to a Heavy Complex (8:00 Minutes)

3 Deadlifts

2 Hang Power Cleans

1 Push Jerk

Cool Down

Metcon (No Measure)

1min:

Static Hamstring Stretch, ea side

Pike Stretch

Squat Hold