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)