Body Slam

22
Jan

Body Slam

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

Teams of 2

AMRAP 8:

20 Slam Ball Team Situps

160-ft. Bear Crawl (2X the Rig, switch each 80 ft)

30 Second Sycnhro Front Plank – Both must be locked out for time to count

Barbell Warmup (No Measure)

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Mobility

Warm-up (No Measure)

Barbell Thoracic Opener: 2 Minutes

Metcon

Metcon (No Measure)

Rehearsal

9 AbMat Sit-ups

6 Slam Balls 30/20

3 Push Press

Push Press (IGNORE)

IGNORE THIS SCORE. THIS IS ONLY FOR YOU TO EASILY FIND YOUR % MAX

Metcon (Weight)

On the 4:00 x 5 Rounds:

25 AbMat Sit-ups

15 Slam Balls (30/20)

5 Push Press

*Build in Weight on the Push Press* round 1 start ~55-60% of your 1RM. Use mats as appropriate.
* We’ll build to a heavy set of 5 push press over the course of these 5 intervals

* The AbMat Sit-ups and Slam Balls do not count towards your score, they are simply the “buy-in” to the barbell on each round

* Your score is the heaviest weight lifted on the 5 sets of Push Press

* The barbell will start from the floor, so the push press weights should be loads that you can also clean

* The 5 reps are meant to be completed unbroken

Cool Down

Metcon (No Measure)

Lats Foam Foll:

1-2 Minutes Each Side

Quads Foam Roll:

1-2 Minutes Each Side

Upper Back Foam Roll:

1-2 Minutes