5-15-21 Two Thousand Words

14
May

5-15-21 Two Thousand Words

Announcements

PairUp ThrowDown Challenge-May 22
Run Club – meet at Fox Ridge Middle School 7am
Happy Birthday, Erin!

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

1st partner starts on rower, while 2nd partner does general & barbell warm-up, then switch:

10 Air Squats

10 Russian Baby Makers

10 Ring Rows w/1sec pause at top

then….

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

Warm-up (No Measure)

Movement Prep:

5 Scap Pulls

5 Kip Swings

3 Strict Pull-ups

3 Chest-to-Bar Pull-ups
One partner works on the bar while 2nd partner does 5 burpees

Metcon (No Measure)

Training & Loading –

2 Sets of “Macho Man”

3 Power Cleans

3 Front Squats

3 Push Jerks

Metcon

Metcon (No Measure)

Practice Round – Rehearsal

With Workout Weight

Partner 1: Row 100m

Partner 2 Row 100m

Partner 1: 2 Burpee Pullups (or BMU)

Partner 2: 2 Burpee Pullups (or BMU)

Partner 1: 1 Round of “Macho Man”

Partner 2: 1 Round of “Macho Man”

Metcon

Metcon (Time)

[Partner Workout]

For Time:

2,000/1,600 Meter Row

40 Burpee Pull Ups

16 Rounds of “Macho Man” (135/95)*

*Macho Man = 3 Power Cleans + 3 Front Squats + 3 Push Jerks

Rx+ 40 Bar Muscle Ups , 155/105#
Break the meters however you like, but meters must be shared equally

For the 16 Rounds – Partner 1: will do a full round of “Macho Man”, and then Partner 2 will do a full round of “Macho Man”. You will go back and forth “you go, I go” until all 16 rounds are completed or until the 30:00 clock saves you!

Mixed Couples – 1000 Men / 800 Women

Cool Down

Metcon (No Measure)

If time allows:

200m Walk

Barbell Forearm Smash, 1min ea side

Child’s Pose, 1min