8-26-20 Rest Stop

25
Aug

8-26-20 Rest Stop

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

30sec ea:

Glute Bridges

Front Plank

Single Leg Glute Bridges (Right)

Alternating Bird Dogs

Single Leg Glute Bridges (Left)

Front Plank to Push-up Plank

Scap Pull-ups

Ring Rows or Strict Pull-ups

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)

Barbell Ankle Stretch, 1min

Barbell Front Squat Hold, 1min

Metcon

Metcon (No Measure)

Practice Round – Rehearsal

*With Opening Barbell Weight:*

100 Meter Run

3 Pull-ups

6 Push-ups

9 Air Squats

3 Squat Cleans

Metcon (AMRAP – Reps)

AMRAP 5:

600 Meter Run

1 Round of “Cindy”

Max Squat Cleans (115/75)

Rest 5 Minutes

AMRAP 5:

400 Meter Run

2 Rounds of “Cindy”

Max Squat Cleans (135/95)

Rest 5 Minutes

AMRAP 5:

200 Meter Run

3 Rounds of “Cindy”

Max Squat Cleans (155/115)

Rx+ 135/155/185 95/105/135

Score is total reps of Squat Cleans
1 Round of “Cindy” is:

5 Pull-ups

10 Push-ups

15 Air Squats