7-15-19 Monster Monday

14
Jul

7-15-19 Monster Monday

Announcements

BINGO! BINGO! BINGO!

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

General Warm-up:

2 Rounds:

5 Scap Pull-ups

5 Walkouts

5 Spiderman and Reach, ea side

5 Russian Baby Makers

5 Warrior Squats, ea side

Warm-up (No Measure)

Mobility / Stretching:

2 Rounds:

1:00 Thoracic Opener on Foam Roller

0:30 Sec Dorsiflexion, ea side

Warm-up (No Measure)

Barbell Warm-up:

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Snatch Grip Push Press

5 Overhead Squats

*Rest*

5 Muscle Snatch

4 Overhead Squats

3 Pausing Snatch Balance

Weightlifting

Metcon (No Measure)

Snatch Primer:

5 Sets of 2: Pausing Snatch Balance

*55-65% of 1RM Snatch

5 Sets of 2: Pausing High Hang Squat Snatch

*Pausing in dip and catch

*55-65% of 1RM Snatch

Snatch (OTM x 9 Minutes: 1 Squat Snatch)

Start at 60% and slowly build each minute. Record heaviest lift.

Cool Down

Metcon (No Measure)

Lacrosse Ball: Traps, Teres Minor, and Chest Roll Out