8-15-19 Pull-up Test

Announcements

Liz’s Farewell Celebration-Friday-Friday Aug 16, 4:30pm

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

General Warm-up:

3 Rounds:

10 Banded Pull Aparts

10 Ring Rows

10 Air Squats

10 Abmat Sit-ups

Gymnastics

Pull-ups (One max effort set)

Metcon

Warm-up (No Measure)

Barbell Warm-up:

5 Good Mornings

5 Back Squats

5 Strict Press & Reach

5 Romanian Deadlifts

*Rest*

3 Snatch Grip Deadlifts

3 Snatch High Pulls

3 Hang Power Snatches

3 Power Snatches

Metcon (No Measure)

Workout Rehearsal:

5 Pull-ups

5 Hang Power Snatch

5 Handstand Push-ups

5 Burpees

Metcon (AMRAP – Reps)

4 Rounds for Max Reps:

1 Minute Pull-ups

1 Minute Hang Power Snatch 75/55#

1 Minute Handstand Push-ups

1 Minute Burpees

*Rest 2 Minutes Between Rounds*
RX+: Chest to Bar Pull-ups, 95/65#