6-2-21 Hang in There


6-2-21 Hang in There

CrossFit Grail – CrossFit


Warm-up (No Measure)

10 Shuttle Runs

then…1min ea:

Single-Unders (20sec ea on right, left, both feet)

Active Samson

Squat Therapy Reps (Wall or Rig)

Double-Unders or Practice

Squat Hold

Barbell Warmup (No Measure)

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Front Squats

5 Romanian Deadlifts


Metcon (No Measure)

Hang Squat Clean – Training & Loading

2 Sets of 5 Repetitions:

Hang Squat Clean
After each set perform 15 Double-Unders


Metcon (No Measure)

Practice Round – Rehearsal

w/ workout weight

25 Double Unders

6 Shuttle Runs

5 Hang Squat Cleans (115/85)


Metcon (Time)

On the 4:00 x 5 Rounds:

50 Double Unders

12 Shuttle Runs (10M)

10 Hang Squat Cleans (115/85)
*Score = Log all times for each round. Score will be the slowest round.

Cool Down

Metcon (No Measure)

200m Group Walk

then…if time allows or on your own, 30sec ea side:

Pigeon Pose + Wrist Stretch, ea side

Barbell Forearm Smash, ea side

Puppy Pose