11-18-19 Monster Monday


11-18-19 Monster Monday

CrossFit Grail – CrossFit


Warm-up (No Measure)

General Warm-up:

300m Run then…

2 Rounds:

6 Spidermans (3/each)

6 Wall Squats

6 Warrior Squat Rotations

Warm-up (No Measure)

Mobility and Activation:

1:00 Thoracic Opener (Barbell)

1:00 Wrist Stretches on Box

15 Banded Pull Aparts (palms up and palms down)

10 Banded Pass Throughs

Warm-up (No Measure)

Barbell Warmup:

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Snatch Grip Push Presses (behind the neck)

5 Overhead Squats

5 Snatch Grip Deadlifts


Overhead Squat (7 Sets of 1 Rep)

In each, there are (2) pauses, each for a single second.

Pause #1 – 1/4 of the way down (quarter squat)

Pause #2 – Absolute bottom of squat

Start light and add weight each set if there’s good mechanics and technique.

Squat Snatch (Build to a heavy single)

Time Cap: 15 Minutes


Metcon (Time)

For Time:


Power Snatch 95/65#

RX+: C2B Pull-ups and Squat Snatch

Time Cap: 10 Minutes