8-19-19 Monster Monday


8-19-19 Monster Monday

CrossFit Grail – CrossFit


Warm-up (No Measure)

General Warm-up:

Quad Stretch

Cradle Stretch

Soldier Kicks

Hamstring Scoops

Active Samson

Active Spiderman

Warm-up (No Measure)

Barbell Warm-up:

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Front Squats

5 Hang Muscle Cleans

5 Strict Press

Warm-up (No Measure)

Mobility / Stretching:

Banded Lat Stretch (0:30 Sec/Side)

Banded Hamstring Stretch (0:30 Sec/Side)

Banded Ankle Stretch (0:30 Sec/Side)

Warm-up (No Measure)

3 sets, starting with an empty barbell:

1 Clean Pull

1 Hang Clean High Pull

1 Tall Clean

1 Push Jerk

1 Split Jerk


Metcon (No Measure)

Every 1:30 x 5 Sets:

1 Clean

1 Hang Clean

1 Jerk
Add weight each set.

Clean and Jerk (Build to new 1RM)