6-3-19 Monster Monday
CrossFit Grail – CrossFit
Warm-up
Warm-up (No Measure)
General Warm-up:
2 Sets:
1:00 Light Row
6 Slow Scap Pull-ups
5 Walkouts
4 Spiderman, ea side
3 Russian Baby Makers
2 Sets:
0:30 sec Moderate Row
0:30 sec Cossack Squats
0:30 sec Single Arm Russian KB Swings
0:30 sec Waiter Squats
*0:15 sec ea side*
Warm-up (No Measure)
Barbell Warm-up:
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Presses (behind the neck)
5 Overhead Squats
*Rest*
5 Muscle Snatches
4 Snatch Grip Push Jerks
3 Overhead Squats
Weightlifting
Muscle Snatch (OTM 5: 5 Muscle Snatch)
On the muscle snatch, our aim is to build bar path awareness along with turnover speed
Metcon (No Measure)
On the 1:30 x 4 Sets:
1 Halting Power Snatch (2s at knee-level)
1 Power Snatch
Point of performance: vertical shins and rigid midline.
Start light and add to a moderate weight.
Power Snatch (OTM 10: 1 Rep)
Start at 60%, build to 85%
Cool Down
Metcon (No Measure)
Mobility / Stretching:
3-5 Minutes: Banded shoulder stretches
3-5 Minutes: Lacrosse ball – teres and upper traps