8-24-20 Overreaction

23
Aug

8-24-20 Overreaction

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

30sec ea:

Active Samson

Down Dog

PVC Pass Throughs

Box Step-ups (Lower Box)

Push-up to Down Dog

PVC Pass Throughs

Box Step-ups (Higher Box)

Inchworms to Push-up

PVC Pass Throughs

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)

40sec ea:

Child’s Pose on Box

Front Rack Stretch on Box

Wrist Stretch on Box

Weightlifting

Metcon (Weight)

Build to a Heavy Complex:

2 Push Presses

3 Push Jerks

Metcon

Metcon (No Measure)

Practice Round – Rehearsal

*With Workout Weights:*

4 Push Press

4 Dumbbell Box Step-Ups

4 Push Jerks

4 Box Jumps

Metcon

Metcon (Time)

15-12-9:

Push Press (115/85)

Dumbbell Box Step Ups (50/35) (24″/20″)

Directly Into…

15-12-9:

Push Jerks (115/85)

Box Jumps (24″/20″)