5-19-21 Shuffle the Deck

18
May

5-19-21 Shuffle the Deck

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

10 Shuttle Runs

then…

6 Push-up to Down Dog

8 Ring Rows, Pausing at top

10 Russian Baby Makers

Mobility

Warm-up (No Measure)

45 seconds ea:

Front Rack Stretch

Couch Stretch, ea side

Warm-up

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 (No Measure)

Pull-Up / C2B Movement Prep:

10 Scap Pull-ups

5 Kip Swings

3 Kipping Pull-ups

3 Strict Pull-ups

3 C2B Pull-Ups*
*if doing RX+

Metcon

Metcon (No Measure)

Thruster – Movement Prep & Loading

3 Sets of 5 reps

Set 1 – light load

Set 2 – Workout Load

Set 3 – Overload

Metcon

Metcon (No Measure)

Practice Round – Rehearsal

w/ workout weight

4 Shuttle Runs

4 Pull-ups (or C2B)

4 Thrusters (75/55))

~

4 Thrusters (75/55)

4 Pull-ups (or C2B)

4 Shuttle Runs

Metcon

Metcon (2 Rounds for time)

On the 3:00 x 6 Rounds:

Rounds 1-3:

8 Shuttle Runs

10 Pull-Ups

10 Thrusters (75/55)

Rounds 4-6:

10 Thrusters (75/55)

10 Pull-Ups

8 Shuttle Runs

Rx+ 95/65, Chest to Bar. Athletes must be able to complete a sub 2:00 per round time for Rx+.
* 18:00 Workout

* 2 Scores = slowest of rounds 1-3, slowest of rounds 4-6

* If the work is not completed within the 3:00 window, log your score as 3:00

Cool Down

Metcon (No Measure)

If time allows or on your own:

45 sec:

Side Lying Quad Stretch, ea side

Straddle Stretch

Up Dog