7-2-21 Hide the Body

1
Jul

7-2-21 Hide the Body

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

2 ROUNDS

10 Box Step-Ups

10 Plate Deadlifts

10 Plate Presses

10 Slow Deadbugs

Into…

2 ROUNDS

6 Box Jumps

8 Plate G2OH

:30 Hollow Body Flutter Kicks

Strength

Deadlift (1-Rep Heavy )

ON A 20:00 RUNNING CLOCK…

Build to a Heavy 1-Rep Deadlift

Week 1 of 9, Testing. Remember Your Weight…we will use it in the coming weeks.

0:00-5:00 — Sets of 8-6 Reps (Light Weight)

5:00-10:00 — Sets of 3-5 Reps (Moderate-Heavy Weight)

10:00-13:00 — Sets of 2 Reps (Heavy Weight)

13:00-15:00 — Attempt 1

15:00-18:00 — Attempt 2

18:00-20:00 Attempt 3

(Score is Weight)

Workout

Metcon (AMRAP – Rounds and Reps)

ON A 15:00 RUNNING CLOCK…

5 SETS

3 TNG Deadlifts (@80% of Heavy 1-Rep Deadlift)

6 Box Jumps (30/24)

-Rest 0:30 b/t Sets-

Then…

AMRAP in Time Remaining of…

15 Plate Ground to Overhead (45/25)

15 Plate Hollow Body Flutter Kicks*

*L + R = 1 Rep

(Score is Rounds + Reps)

Cool Down

Warm-up (No Measure)

FOR RECOVERY

1:00 Alt. Knee Drop Rotations

1:00 Elbow to Instep (R)

1:00 Elbow to Instep (L)

1:00 Downward Dog to Cobra

(No Measure)