9-19-19 Monkey Business


9-19-19 Monkey Business

CrossFit Grail – CrossFit


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 (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)