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.