Low Tide

14
Jan

Low Tide

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

30 Seconds each

Single Unders

Slow Air Squats

High Single Unders

Cossack Squats

Quick Single Unders

Glute Bridges

Double Taps

Single Leg Glute Bridges

Double Under Practice

Jumping Air Squats

Barbell Warmup (No Measure)

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Mobility

Metcon (No Measure)

Barbell Ankle Stretch: 1 Minute

Front Squat Hold: 1 Minute

Technique

Metcon (No Measure)

3 High Hang Power Cleans

3 Hang Power Cleans

3 Power Cleans



3 High Hang Squat Cleans

3 Hang Squat Cleans

3 Squat Cleans



Build to 1st Weight



3 ‘Touch and Go’ Squat Cleans

3 Single Squat Cleans



Build to Last 2 Weights

Metcon

Metcon (No Measure)

Rehearsal

100 Meter Run

3 Squat Cleans (Opening Weight 95/65#)

10 Double Unders

Metcon (AMRAP – Rounds and Reps)

AMRAP 5:

Buy-In: 600M Run

7 Squat Cleans (95/65)

25 Double Unders

Rest 5 Minutes

AMRAP 5:

Buy-In: 400 Meter Run

5 Squat Cleans (115/85)

25 Double Unders

Rest 5 Minutes

AMRAP 5:

Buy-In: 200 Meter Run

3 Squat Cleans (135/95)

25 Double Unders
Use Mats during metcon for squat cleans

2 to 1 double unders