9-26-19 IHOP


9-26-19 IHOP

CrossFit Grail – CrossFit


Warm-up (No Measure)

General Warm-up:

30 Seconds Each:

Easy Row

Easy Single Unders

Glute Bridges

Moderate Row

Quick Single Unders

Right Side Glute Bridges

Faster Row

Double Unders

Left Side Glute Bridges

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

Warm-up (No Measure)

Power Clean Positioning:

15 Sec Receiving Position Hold

5 Hip Hinges

3 High Hang Power Cleans

3 Hang Power Cleans

3 Power Cleans


3 Position Clean (Build to a heavy complex)

High Hang Clean + Hang Clean + Clean
Power clean for all three positions.


Metcon (No Measure)

Workout Rehearsal:

10 Double Unders

5 Calorie Row

3 Power Cleans

Metcon (AMRAP – Rounds and Reps)


60 Double Unders

30/24 Calorie Row

15 Power Cleans 115/85#
RX+: 155/105#