8-26-19 Monster Monday
CrossFit Grail – CrossFit
Warm-up
Warm-up (No Measure)
General Warm-up:
100m Run
2 Rounds:
5 Spiderman and Reach, ea side
5 Russian Baby Makers
5 Push-up to Down Dog
Then…
100m Run
2 Rounds:
10 Pausing Glute Bridge
10 Abmat Sit-ups
Warm-up (No Measure)
Mobility:
1:00 Front Rack Stretch
1:00 Wrist Stretches
1:00 Pigeon Pose, ea side
Warm-up (No Measure)
Barbell Warm-up:
2 Rounds:
5 Deadlifts
4 Hang Muscle Cleans
3 Strict Presses
*REST*
1 Rounds:
4 Deadlifts
3 Hang Power Cleans
2 Push Jerks
Weightlifting
Metcon (Weight)
On the 2:30 x 5:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
Start at 55% 1RM Clean and Jerk.
Inside this complex, the repetitions do *not* need to be unbroken. But the intention is to finish each round by the 1:30 mark. If we are exceeding that, we are going too heavy – need to go lighter.
Accessory
Metcon (No Measure)
2-3 Giant Sets, Not For Time:
10 Dumbbell Box Step Overs 24/20″
10 Single Arm Dumbbell Row
Choose a challenging weight, but must be completed unbroken.