9-19-19 Monkey Business
CrossFit Grail – CrossFit
Warm-up
Warm-up (No Measure)
General Warm-up:
High Knees
Butt Kickers
Side Shuffles
Knee to Chest
Cradle Stretch
Walking Samson
Lunge & Twist (Over Front Leg)
Soldier Kicks
Warm-up (No Measure)
Specific Warm-up / Activation:
15 Banded Pull Aparts (supinated and pronated)
10 Scap Push-ups
10 Scap Pull-ups
Skill Work/ Gymnastics
Metcon (No Measure)
You Pick Skill Work:
5 Sets of 30% of Max Reps Ring Muscle-ups
Or 10 Minutes Double Under Practice
Each set must be unbroken. Rest as needed between sets. 10 min cap.
If you do not know your max, pick a number of reps you think you can hold for 10 sets.
Modifications: Banded ring muscle-ups, ring muscle-up progressions on low rings
Metcon
Metcon (No Measure)
Workout Rehearsal:
100 Meter Run
4 Dumbbell Hang Clean and Jerks (2 Each Side)
4 Pull-ups
Metcon (Time)
4 Rounds for Time:
400 Meter Run
20 Dumbbell Hang Clean and Jerks 35/25#
15 Pull-ups
RX+: 50/35#
20 Minute Cap
Cool Down
Metcon (No Measure)
Mobility / Stretching:
Banded Hamstring Stretch (1 Min/Side)
Banded Lat Stretch (0:30 Sec/Side)