31
Jul
8-1-19 Pull-up Progression Week 3
CrossFit Grail – CrossFit
Warm-up
Warm-up (No Measure)
General Warm-up:
30 Seconds Each:
Active Samson
Child’s Pose
Barbell Good Mornings
Active Spidermans
Barbell Bent Over Rows
Barbell Elbow Rotations
Push-up to Down Dog
Barbell Ankle Stretch
Barbell Strict Press & Reach
Inchworm to Push-up
Barbell Front Squat Hold
Barbell Muscle Clean + Front Squat
Gymnastics
Metcon (No Measure)
EMOM 12:
Min 1: 25 sec ring row hold
Min 2: 6 Pull-up Negatives
Min 3: 6 BB Bent Over Rows 65/45#
Metcon
Metcon (No Measure)
Workout Rehearsal:
1 Round, at lighter weight:
3 Clean and Jerks
6 Wallballs
1 Round at workout weight:
2 Clean and Jerks
5 Wallballs
Metcon (Time)
For Time:
10-8-6-4-2 Clean and Jerks 115/85#
12 Wallballs 20/14# after each set
*5 Burpee penalty for every break in wallballs
RX+: 155/105#, 30/20#