7-1-19 Monster Monday

Announcements

Happy Birthday, Brian P!
Happy Birthday, Sheldon!

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

General Warm-up:

2 Rounds:

200m Run

5 Scap Pull-ups

10 Slow Air Squats

5 KB Strict Press, ea side

5 Waiter Squats, ea side

2 Rounds, 0:30 Sec Each:

Spiderman and Reach

Pausing Glute Bridge

Russian Baby Makers

Warm-up (No Measure)

Barbell Warm-up:

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press

5 Hang Muscle Cleans

5 Front Squats

5 Push Press

Warm-up (No Measure)

Clean and Jerk Primer:

3 Sets, with Empty Barbell:

2 Tall Cleans + 1 Pausing Push Jerk

Weightlifting

Metcon (Weight)

On the Minute x 6 Sets:

1 Clean Pull

1 Hang Squat Clean

1 Push Jerk
Start at 55% of 1RM C&J, add weight each set.

Metcon (Weight)

Barbell Cycling:

On the Minute x 6 Sets:

Min 1: 6 Hang Squat Cleans + 1 Push Jerk

Min 2: 5 Hang Squat Cleans + 2 Push Jerk

Min 3: 4 Hang Squat Cleans + 3 Push Jerk

Min 4: 3 Hang Squat Cleans + 4 Push Jerk

Min 5: 2 Hang Squat Cleans + 5 Push Jerk

Min 6: 1 Hang Squat Cleans + 6 Push Jerk
Complete all sets at 55% of 1RM C&J

Cool Down

Metcon (No Measure)

Mobility / Stretching:

Couch Stretch (1 Min/Side)

Pigeon Pose (1 Min/Side)

Twisted Cross (0:30 Sec/Side)

Thread the Needle (0:30 Sec/Side)