23
Sep
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.