6-29-20 Bottom Line


6-29-20 Bottom Line

CrossFit Grail – CrossFit


Warm-up (No Measure)

30 Seconds

Inchworm to Push-up

Front Plank

Glute Bridges

Inchworm to Push-up

Hollow Hold

Single Leg Glute Bridges (30 Seconds Each)

Inchworm to Push-up

Arch Hold

Glute Bridge Walkouts

Barbell Warmup (No Measure)

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Warm-up (No Measure)

10 Scap Pull-ups

15 Second Hollow Hold on Bar

15 Second Arch Hold on Bar

10 Kip Swings

3 Knees to Chest

3 Toes to Bar


Warm-up (No Measure)

Child’s Pose 1 minute

Front Rack Stretch 1 minute



Clean and Jerk (5 Sets: 3-Position Power Clean 3 Push Jerks)

The three positions we’re looking to hit in the Power Clean are:

1. High Hang (Pockets)

2. Hang (One Inch Above the Knee)

3. Floor

Gradually build up in weight over the 5 sets as we work to something heavy for the day

Complete a set every 2:00 – 2:30


Metcon (No Measure)


With Workout Weight:

3 Clean and Jerks

3 Toes to Bar

Metcon (AMRAP – Reps)


3 Clean and Jerks (115/75)

3 Toes to Bar

6 Clean and Jerks (115/75)

6 Toes to Bar

9 Clean and Jerks (115/75)

9 Toes to Bar

Increase by 3 Reps Each Round

Rx+ 135/95
Your score it total reps completed at the end of the workout

Reference the below number for scoring:

Finish 3’s: 6 Reps

Finish 6’s: 18 Reps

Finish 9’s: 36 Reps

Finish 12’s: 60 Reps

Finish 15’s: 90 Reps

Finish 18’s: 126 Reps

Finish 21’s: 168 Reps

Finish 24’s: 216 Reps