8-28-18 Jump City

27
Aug

8-28-18 Jump City

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

200 Meter Run

Quad Stretch

Knee to Chest

Soldier Kicks

Knuckle Drags

Side Lunge

Cradle Stretch

Walking Spidermans

Walkouts

Warm-up (No Measure)

Barbell warm-up:

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Stiff-Legged Deadlifts

5 Front Squats

10 Second High Hang Hold

10 Second Low Hang Hold

10 Second Receiving Position Hold

2 Rounds:

3 High Hang Power Cleans

3 Hang Power Cleans

Metcon

Metcon (No Measure)

Movement Prep/Workout Rehearsal:

1 Round:

100 Meter Run

10 Double Unders

5 Hang Power Cleans

Metcon (Time)

For Time:

800 Meter Run

1 Round:

80 Double Unders

21 Hang Power Cleans 95/65#

DIRECTLY INTO…400 Meter Run

2 Rounds:

40 Double Unders

15 Hang Power Cleans 95/65#

DIRECTLY INTO…200 Meter Run

3 Rounds:

20 Double Unders

9 Hang Power Cleans 95/65#
RX+: 135/95#

Cool Down

Metcon (No Measure)

Mobility/Stretching:

Low Dragon (1 Min/Side)

Lizard Pose (1 Min/Side)

Wrist Stretches