8-11-20 Triple Play

10
Aug

8-11-20 Triple Play

Announcements

It’s FUNNY T-Shirt (or Mask) Week – let’s see ’em!
Happy Birthday, Josh!

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

30 Seconds Each

Run in Place

Active Samson + Air Squat

Box Step-ups (Low Box)

Butt Kicks

Active Spidermans

Lateral Box Step-Overs (Low Box)

High Knees

Push-up to Down Dog

Box Step-ups (Workout Box)

Barbell Warmup (No Measure)

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Mobility

Warm-up (No Measure)

Wrist Stretches on Box: 45 Seconds

Box Supported Ankle Stretch: 45 Seconds

Front Rack Stretch on Box: 45 Seconds

Metcon

Metcon (No Measure)

Practice Rounds

1 Round

With Lighter Weight:

100 Meter Run

6 Power Cleans

6 Box Jumps (Lower Box)

1 Round

With Workout Weight:

100 Meter Run

3 Power Cleans

3 Box Jumps (Workout Box)

Metcon (AMRAP – Reps)

AMRAP 20:

200 Meter Run, 3 Box Jumps, 3 Power Cleans

200 Meter Run, 6 Box Jumps, 6 Power Cleans

200 Meter Run, 9 Box Jumps, 9 Power Cleans



[Add 3 Box Jumps + Power Cleans Each Round]

Barbell: 115/85

RX+ 135/95
Score is total reps

Finish 9’s: 37 Reps

Finish 12’s: 61 Reps

Finish 15’s: 91 Reps

Finish 18’s: 127 Reps

Finish 21’s: 169 Reps

Finish 24’s: 217 Reps

Finish 27’s: 271 Reps