6-17-19 Monster Monday

16
Jun

6-17-19 Monster Monday

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

General Warm-up / Line Drills:

200m Run then…

Quad Stretch

Soldier Kicks

Cradle Stretch

Active Samson

Active Spiderman

Walkouts

Warm-up (No Measure)

Barbell Warm-up / Mobility:

2 Sets:

5 Elbow Rotations

5 Strict Press

5 Front Squats

2 Sets:

:60s Laying Front Rack Stretch

5 Push Press

:30s Wrist Stretches on Box

Weightlifting

Jerk Drive (5 Sets of 3)

All sets at 70% of 1RM Split Jerk

Points of Performance:

1) Drive through the heels

2) Core Engaged

3) Vertical Torso

Metcon (No Measure)

3 Sets:

1 Pausing Split Jerk

1 Split Jerk
70% – 73% – 76%

Pause in the dip and pause in the catch.

Split Jerk (5 Sets of 1)

Start at 80%, add weight each set

Paused Front Squat (6 Sets of 1)

Tempo Pause:

– 5 Second Negative

– 3 Second Pause in Bottom

– 3 Second Pause at Parallel

50% – 55% – 60%

65% for last 3 sets

*percentages based off 1RM Front Squat