7-11-19 Yogi

10
Jul

7-11-19 Yogi

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

General Warm-up:

2 Rounds:

10 Spiderman and Reach, total

10 Russian KB Swings

10 Scap Push-ups

10 Banded Pull Aparts

Warm-up (No Measure)

Mobility / Stretching:

Pigeon Pose (0:30s/side)

Ankle Stretch (0:30s/side)

Chest Stretch (0:30s/side)

Wrist Stretches (0:30s)

Skill Work/ Gymnastics

Metcon (No Measure)

EMOM 12:

Min 1: 26s Ring Dip Hold

Min 2: 16 Banded Tricep Pulldowns

Min 3: 26s Barbell Overhead Hold 95/65#

Min 4: 6 Kneeling Single Arm Press (add weight from last week)

Metcon

Metcon (No Measure)

Workout Rehearsal:

1 Round, with workout weight:

50′ Walking Lunge

50′ Bear Crawl

10 Dumbbell Box Step-Ups

Metcon (Time)

For Time:

150′ Walking Lunge

150′ Bear Crawl

30 Dumbbell Box Step-Ups

100′ Walking Lunge

100′ Bear Crawl

20 Dumbbell Box Step-Ups

50′ Walking Lunge

50′ Bear Crawl

10 Dumbbell Box Step-Ups

Box: 24/20″

Dumbbell: 35/25#
RX+: 50′ handstand walk each bear crawl, 50/35#

Use dumbbell if available, then kettlebell if necessary. No weight on the lunges, just body weight.