CrossFit Grail – CrossFit


Warm-up (No Measure)

5 Minutes For Quality

5 Push-up to Down Dogs

10 Straight Leg Sit-ups

15 Second Front Plank on Hands

20 Lateral Hops Over Barbell

Barbell Warmup (No Measure)

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Warm-up (No Measure)

With Light Plates on the Bar:

10 Deadlifts

Build to Slightly Heavier Weight:

5 Deadlifts

Build to Weight 1 Jump Away From Workout Weight:

Warm-up (No Measure)

10 Scap Pull-ups

10 Kip Swings

1-3 Strict Toes to Bar

5 Knees to Chest

3 Toes to Bar


Metcon (AMRAP – Rounds and Reps)


1 Deadlift (315/205)

10 Toes to Bar

15 Lateral Barbell Burpees

Use Mats as appropriate, lifting from the Mat
This should be a weight that is a little scary and pretty challenging, but one that allows you to move well without failing any reps

The goal is not to go prescribed here, rather it is to lift something outside your comfort zone that is heavy for a single rep

Honoring Blake Marston, a fellow CrossFitter, on the 5 year anniversary of his passing


Metcon (No Measure)


1 Deadlift

2 Toes to Bar

3 Lateral Barbell Burpees
Performed With Workout Deadlift Weight

Warm-up (No Measure)

Barbell Assisted Straddle Stretch: 1 Minute

Pec Stretch on Wall: 45 Seconds Each Side