7-9-21 Pushing Hot

8
Jul

7-9-21 Pushing Hot

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP x 7 MINUTES

100m Run

10 Med Ball Deadlifts*

5 Lunge-Lunge-Squat w/ Medicine Ball in Front Rack

10 Alt. Bird Dogs

*At the 3:30 mark, switch to Med Ball G2OH.

Strength

Back Squat (1×5 @ 80%)

1×5 @ 60%*

1×5 @ 70%

1×5+ @ 80%

Week 2 of 9

(Score is Weight)

Workout

Metcon (No Measure)

1 ROUND Rehearsal

1:00 Wall Balls

-Rest 1:00-

:45 Russian KB Swings

-Rest 1:00-

:30 KB Goblet Squats

Metcon (AMRAP – Reps)

2 SETS

AMRAP x 3 MINUTES

Max Wall Balls (20/14)

-Rest :30-

AMRAP x 2 MINUTES

Max Russian KB Swings (53/35)

-Rest :30-

AMRAP x 1 MINUTE

Max KB Goblet Squats

-Rest 2:00 b/t Sets-

(Score is Total Reps)

Optional Cool Down

Warm-up (No Measure)

FOR RECOVERY

2:00 Seated Straddle

1:00 Pidgeon Stretch (R)

1:00 Pidgeon Stretch (L)

2:00 Childs Pose

(No Measure)