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#