6-3-21 Coach Thursday

2
Jun

6-3-21 Coach Thursday

Announcements

Happy Birthday, Madison!

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds:

10 Jumping Jacks

8 Step Ups

6 Ring Rows (or Bent-Over Row)

4 Push-Ups

200m Run

Mobility

Warm-up (No Measure)

45 sec ea:

Couch Stretch against box, ea side

Pigeon Pose on a Box, ea side

Warm-up

Warm-up (No Measure)

Movement Prep –

30sec ea:

Bunny Hops

Squat Drops

Jumps for Height

8 High Knee Jumps

6 Workout Height Box Jumps

then…

30sec ea:

Push-ups on the Box

Front Plank Hold

4 Rows on Right Side

4 Rows on the Left Side

8 Alternating Plank Rows

Metcon

Metcon (No Measure)

Practice Round – Rehearsal

w/ workout weight

6 Box Jump Overs

6 Plank Rows

Run 100m

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 14

2, 4, 6, 8, 10….

Box Jump Over (24/20″)

DB Plank Rows (35/25#)

*Run 200 after every round
*1 Plank Row = In a plank, row right, row left

*This is an ascending ladder rep scheme. Add 2 reps to each movement for each round

*Score = Log the round you finished and any additional reps (i.e., if you finished the round of 12 and did 2 Box Jump Overs, your score would be 12+2)

*For the Run 200 meter = 1 rep

Cool Down

Metcon (No Measure)

If time allows:

3min Plate Pinch

then…

Foam Roll Lats
Hold the plates between the fingers. As soon as it drops, the athlete is out of the game.