9-9-10 Monster Monday

8
Sep

9-9-10 Monster Monday

Announcements

Happy Birthday, Jeremy!
Happy Birthday, Rico!

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

General Warm-up:

400m Run then…

30 Seconds Each:

Inchworm to Push-up

Glute Bridges

Up Dog

Pillar Plank Shoulder Taps

Right Leg Glute Bridges

Down Dog

Pillar Plank to Elbow Plank

Left Leg Glute Bridges

Active Dive-bombers

Pigeon Pose, ea side

Wrist Stretches

Child’s Pose

Warm-up (No Measure)

Barbell Warm-up:

5 Good Morning

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Movement Prep:

10 Scap Pull-ups

10 Kip Swings

1-3 Strict Toes to Bar

3 Knees to Chest

3 Toes to Bar

Warm-up (No Measure)

Power Clean Warm-up:

3 Hang Clean Pulls

3 Hang Power Cleans

3 Clean Pulls

3 Power Cleans

*REST*

1 Hang Clean Pull

1 Hang Power Clean

1 Clean Pull

1 Power Clean

Weightlifting

Metcon (Weight)

5 Sets to Build to a Heavy Complex:

1 Hang Clean Pull

1 Hang Power Clean

1 Clean Pull

1 Power Clean

Metcon

Metcon (No Measure)

Workout Rehearsal:

2 Rounds:

2 Toes to Bar

2 Power Cleans

Metcon (Time)

For Time:

50 Power Cleans 115/85#

On the minute, starting at 0:00: 5 Toes to Bar
RX+: 155/105#

Modification: Hanging Knee Raises