9-17-19 Block Buster

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

General Warm-up:

0:30 Seconds Each:

Easy Row

Active Spidermans, ea side

Chest Stretch, ea side

Moderate Row

Inchworms to Push-ups

Alternating Samson

Faster Row

Slow Air Squats

Wrist Stretches

Warm-up (No Measure)

Barbell Warm-up:

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Metcon

Metcon (No Measure)

Workout Rehearsal:

3 Calorie Row

3 Power Cleans

3 Push-ups

3 Air Squats

Metcon (AMRAP – Rounds and Reps)

AMRAP 5:

Buy-In: 50/35 Calorie Row

Max Rounds of “The Chief” 95/65#

Rest 5 Minutes

AMRAP 5:

Buy-In: 35/25 Calorie Row

Max Rounds of “The Chief” 115/85#

Rest 5 Minutes

AMRAP 5:

Buy-In: 20/15 Calorie Row

Max Rounds of “The Chief” 135/95#
1 Round of “The Chief”:

3 Power Cleans

6 Push-ups

9 Air Squats

Score: Rounds + reps for all three AMRAPs.

Cool Down

Metcon (No Measure)

Mobility / Stretching:

Couch Stretch (1 Min/Side)

Pigeon Pose (1 Min/Side)