5-22-21 PairUP ThrowDOWN

21
May

5-22-21 PairUP ThrowDOWN

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

100m Run

then….30sec ea:

Slow Air Squats

Active Samson

100m Run

Glute Bridge

Plank Shoulder Taps

100m Run

Slow Burpees

Down Dog-Up Dog

Warm-up (No Measure)

Movement Prep:

10sec Active Hang

10 Scap Pulls

5 Kip Swings

3 Strict Pull-Ups (or Jumping)

3 Kipping / Butterfly Pull-ups

Warm-up (No Measure)

With Empty Barbell:

5 Deadlifts w/2sec pause at knees

5 Deadlifts

5 Front Squats w/2sec pause at bottom

5 Strict Press

5 Thrusters

then….

Build to workout weights

Metcon

Metcon (No Measure)

Practice Round – Rehearsal

with Workout Weight

3 Synchro Thrusters

3 Synchro Pull-Ups

then…add load for Deadlift

2 Synchro Deadlifts

2 Synchro Burpees

Metcon

Metcon (Time)

For time:

30 Synchro Deadlifts

30 Synchro Bar-Facing Burpees

400m Run

20 Synchro Deadlifts

20 Synchro Bar-Facing Burpees

400m Run

10 Synchro Deadlifts

10Synchro Bar-Facing Burpees

400m Run

Rest 5 min.

10 Synchro Thrusters

10 Synchro Pull-Ups

400m Run

20 Synchro Thrusters

20 Synchro Pull-Ups

400m Run

30 Synchro Thrusters

30 Synchro Pull-Ups

400-m run

Time cap: 35 min.
Rx’d (54 and under)

Women 125-lb. deadlift, 55-lb. thruster

Men 185-lb. deadlift, 75-lb. thruster

RX’d (55 and up)

Women 95-lb. deadlift, 35-lb. thruster, may step over during bar-facing burpees

Men 135-lb. deadlift, 45-lb. thruster, may step over during bar-facing burpees

Scaled (54 and under)

Women 95-lb. deadlift, 35-lb. thruster, jumping pull-ups, may step over during bar-facing burpees

Men 135-lb. deadlift, 45-lb. thruster, jumping pull-ups, may step over during bar-facing burpees

Scaled (55 and up)

Women 65-lb. deadlift, PVC pipe or stick thruster, jumping pull-ups, may step over during bar-facing burpees, 200-m run

Men 95-lb. deadlift, PVC pipe or stick thruster, jumping pull-ups, may step over during bar-facing burpees, 200-m run