9-5-20 Time Capsule


9-5-20 Time Capsule


Happy Birthday, Aneal!

CrossFit Grail – CrossFit


Warm-up (No Measure)

Lane Drills:

High Knee Karaoke

Over the Hurdle

Knee to Chest

Cradle Stretch

Walking Samson

Lunge & Twist (Over Front Leg)

Toe Touches

High Knees

Butt Kickers

Straight Leg Hops

Side Shuffles

Side Shuffle with Jumping Jacks

Toes Out Walk

Toes In Walk

Heel Walk

Toe Walk

Outside Foot Walk

Inside Foot Walk

Fast Feet


Warm-up (No Measure)

45sec ea position

Banded 3 Way Shoulder

45sec ea side

Calf Stretch on Post


Table Top Stretch


Metcon (No Measure)

Practice Round – Rehearsal

10 Double Unders

100 Meter Run

3 Pull-ups


Metcon (AMRAP – Reps)

On the 3:00 x 5 Rounds:

40 Double Unders

200 Meter Run

Time Remaining:

Max Pull-ups

Rx+ Strict Pull-ups
* After finishing the double unders and running, you’ll complete as many pull-ups as possible with the remaining time

* There is no rest between rounds, as you’ll transition right from the pull-ups at the beginning of each 3-minute window

* The jump rope and running should take no more than 2 minutes to complete, giving you at least 1 minute for pull-ups

* The scored portion for each round is the pull-ups

* Your final score will be the total pull-ups accumulated over the 5 rounds