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
RX+:
135/95#
155/105#
175/125#
Score: Rounds + reps for all three AMRAPs.
Cool Down
Metcon (No Measure)
Mobility / Stretching:
Couch Stretch (1 Min/Side)
Pigeon Pose (1 Min/Side)