26
Sep
9-27-19 Shoulder Press Wave 1
CrossFit Grail – CrossFit
Warm-up
Warm-up (No Measure)
General Warm-up:
200m Run then…
60 Seconds Each:
Cossack Squats
Plate Front Raises to Overhead
40 Seconds Each:
Active Samson
Plate Hops
Push-up to Down Dog
30 Seconds Each:
Slow Air Squats
Plate Counterbalance Squats
Arm Circles
20 Seconds Each:
Squat Hold
Burpees (Hop to Plate)
Warm-up (No Measure)
Mobility:
Ankle Stretch (0:30 Sec/Side)
Twisted Cross (0:30 Sec/Side)
Dumbbell warm-up, each side:
5 Deadlifts
5 High Pulls
5 Strict Presses
5 Goblet Squats
5 Push Jerks
Then…
10 Alternating Dumbbell Snatches
Weightlifting
Shoulder Press (1 X 5 @ 60%, 1 X 5 @ 70%, 1 X 5+ @ 80%)
Metcon
Metcon (No Measure)
Workout Rehearsal:
100 Meter Run
6 Dumbbell Power Snatches
4 Single Dumbbell Squats
Metcon (Time)
3 Rounds:
400 Meter Run
12 Dumbbell Power Snatches 35/25#
21 Single Dumbbell Squats 35/25#
RX+: 50/35#