5-3-21 Emergency Brake

2
May

5-3-21 Emergency Brake

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

1 Minute Easy Row

30sec Russian Baby Makers

30sec Active Samson + Air Squats

1 Minute Moderate/Fast row

30sec Active Spiderman + Hamstring Stretch

30sec Single Leg Glute Bridges, 15 sec each side

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)

Wrist Stretch, 30se ea side

Barbell Assisted Straddle Stretch, 1min

Metcon

Metcon (No Measure)

Practice Round – Rehearsal

with Workout Weight

3 Cal Row

3 Power Cleans

3 Cal Row

3 Front Squats

3 Cal Row

3 Squat Cleans

Metcon

Metcon (Time)

For Time:

Work 2 minutes on, 1 minute off

30/24 Calorie Row

30 Power Cleans (95/65)

30/24 Calorie Row

30 Front Squats (95/65)

30/24 Calorie Row

30 Squat Cleans (95/65)
* Work in 2 Minutes On + 1 Minute Off

* Athletes Pick Up Where They Left Off in the Chipper

* Score is Completion Time, Including Rest Time

* 8 Round Cap (24 Minutes)

If short on rowers, add a heat at 2 minutes or run 600M

Cool Down

Metcon (No Measure)

If time allows – 1min

Table Top Stretch

Active Twisted Cross