7-30-20 Strict Press Lynn

29
Jul

7-30-20 Strict Press Lynn

Announcements

Happy Birthday, Rich L!

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

30 Seconds Each

Active Samson

Arm Circles (Forward)

Front Plank

Arm Circles (Backwards)

Hollow Hold

Alternating Bird Dogs

Right Side Plank

Push-up to Down Dog

Left Side Plank

Dead Hang From Pull-up Bar

Barbell Warmup (No Measure)

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Warm-up (No Measure)

Movement Prep

10 Scap Pull-ups

20 Second Hollow Hold on Floor

20 Second Hollow Hold on Bar

2-3 Strict Pull-ups

Mobility

Warm-up (No Measure)

Front Rack Stretch: 1 Minute

Table Top Stretch: 1 Minute

Metcon

Metcon (No Measure)

Rehearsal

With Workout Weight:

4 Strict Presses

2-4 Strict Pull-ups

Metcon (AMRAP – Reps)

5 Rounds:

Max Unbroken Strict Presses (95/65)

Max Unbroken Strict Pull-ups

Rest 3 Minutes Between Sets
You will complete max unbroken reps of strict press before moving on to max unbroken reps of strict pull-ups

There is no rest between the strict press and strict pull-ups, as you’ll move directly from one station into the next

Following your max set of strict pull-ups, you’ll rest 3 minutes before beginning the next round

Record total reps [strict press + strict pull-ups] for each round

Your final score is the sum total of your 5 rounds