Iron Lotus

10
Jan

Iron Lotus

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

400M Run

40 Second Stations

Easy Row

Low Box Step-ups

PVC Pass Throughs

Moderate Row

Low Lateral Box Step-ups

PVC Overhead Squats

Faster Row

Low Box Jumps (Step Down)

PVC Power Snatches

Warm-up (No Measure)

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Behind the Neck Snatch Grip Push Press

5 Snatch Grip Romanian Deadlifts

5 Overhead Squats

Mobility

Warm-up (No Measure)

Child’s Pose on Box: 1 Minute

PVC Overhead Squat Hold: 1 Minute

Pigeon Pose: 30 Seconds Each Side

Metcon

Metcon (Time)

Teams of 3

For Time (30 Minute Cap):

800 Meter Team Sand Bag Run (40/25)

80/60 Calorie Row

80 Box Jump Overs (24/20)

80 Overhead Squats (95/65)

80 Hang Power Snatches (95/65)

80 Overhead Squats (95/65)

80 Box Jump Overs (24/20)

80/60 Calorie Row

800 Meter Team Sand Bag Run (40/25)
* There are 5 total movements to work through in this big, team chipper workout

* One athlete moves at a time except on the runs, where teammates will run together for all 800 meters

* These teams of 3 will attempt to complete the work under the 30 minute time cap

* It is ok to have multiple barbells/bags if teammates are using different weights

* If there is a team of 2 can complete 600 meter runs and 60 reps on everything else (60/45 Calorie Row)

* If unble to complete the work under the cap, put 30:00 as the score and record total work in the notes

* Mixed Team Calories:

*2 Girls, 1 Guy: 65 Calories

*2 Guys, 1 Girl: 70 Calories