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