Hot & Heavy

17
Jan

Hot & Heavy

Announcements

Paleo Potluck – Sat, Feb 1. RSVP & details in FB Community Page

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

30 Seconds at Each Station

Station 1:Easy Row

Station 2:Active Samson

Station 3:AMRAP: 5 Good Mornings + 5 Back Squats

Station 1:Moderate Row

Station 2:Active Spidermans

Station 3:AMRAP: 5 Elbow Rotations + 5 Strict Press & Reach

Station 1:Faster Row

Station 2:Push-up to Down Dog

Station 3:AMRAP: 5 Romanian Deadlifts + 5 Front Squats

*Each Partner Starts at One Station and Rotates Through

Technique

Metcon (No Measure)

5 Push Press

5 Front Squats

5 Thrusters

*Build to Workout Weights*

Metcon

Metcon (AMRAP – Rounds and Reps)

Teams of 3, AMRAP 30:

60 Calorie Row

50 Pull-ups

40 Power Cleans

30 Thrusters

Round 1: 75/55

Round 2: 95/65

Round 3: 115/85

Round 4: 135/95

Round 5: 155/105

Round 5: 175/115 (For Rx+ Athletes)

RX+ Start with Round 2 weight
* One athlete works at a time in this AMRAP 30 team workout

* Teams must complete all reps at one station before moving to the next

* The weight increases with each round for the barbell movements

* Use 1 barbell unless partners are using different weights, then it is ok to have multiple on the floor

* 2 teammates can change out barbell weights after each round while 1 teammate starts with the 60 calories on the rower