7-26-19 Rush Hour


7-26-19 Rush Hour


Happy Birthday, John C!

CrossFit Grail – CrossFit


Warm-up (No Measure)

General Warm-up:

45 Seconds Each:

Easy Row

Push-up to Down Dog

PVC Pass Throughs

Moderate Row


Alternating Spidermans

Faster Row

Up Dog to Down Dog

PVC Pass Throughs (More Narrow)

Warm-up (No Measure)

Barbell Warm-up:

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Snatch Grip Push Press

5 Overhead Squats

5 Snatch Grip Deadlifts

Warm-up (No Measure)

Mobility / Stretching:

2 Sets:

Twisted Cross (30 Sec/Side)

Barbell Thoracic Opener (1 Min)

Warm-up (No Measure)

Movement Prep:

3 High Hang Power Snatches

3 Hang Power Snatches

3 Snatch Pulls

3 Power Snatches


Metcon (No Measure)

Workout Rehearsal:

1 Round (workout weight):

5 Calorie Row

4 Lateral Barbell Burpees

3 Power Snatches

Metcon (Time)

On the 4:00 x 5 Rounds:

14/10 Calorie Row

10 Lateral Barbell Burpees

5 Power Snatches 95/65#
Score is slowest round.

RX+: 135/95#