9-24-19 Swole Cycle

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

General Warm-up:

30 Seconds Each:

Easy Row

Push-up to Down Dog

Banded Pull-Aparts

Moderate Row

Front Plank

Banded Pull-Aparts

Faster Row

Shoulder Taps

Banded Pull-Aparts

Warm-up (No Measure)

Specific Warm-up:

2 Sets:

10 Scap Pull-ups

8 Push-ups

6 Ring Rows

Weightlifting

Bench Press (Build to a heavy set of 3)

Metcon

Metcon (No Measure)

Workout Rehearsal:

3 Strict Pull-Ups

3 Calorie Row

3 Push-ups

3 Calorie Row

Metcon (AMRAP – Reps)

4 Tabatas for Reps:

Strict Pull-ups

Calorie Row

Push-ups

Calorie Row
Tabata: 8 Rounds of 20 Seconds On, 10 Seconds Off

Workout flow: Athletes will do all 8 rounds of :20 on, :10 off on the strict pull-ups before moving to the 8 rounds on the row, and so on.