Quarter Pounder

11
Feb

Quarter Pounder

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

Warmup Run

400 Meter Easy Jog

1 Minute Each

Active Samson

Active Spidermans

Push-up to Down Dog

30 Seconds Each Side

Performed With Light Dumbbell

Single Dumbbell Deadlift

Single Dumbbell Reverse Lunges (Hold Goblet Style)

Single Dumbbell Strict Press

Single Dumbbell Goblet Squat

Warm-up (No Measure)

Step-up Movement Prep

On Lower Box:

8 Alternating Step-ups (No Weight)

6 Alternating Step-ups (Light Weight)

4 Alternating Step-ups (Workout Weight)

Snatch Movement Prep

Each Side With Lighter Weight:

3 High Pulls

3 Strict Press

6 Alternating Snatches

Hang Clean & Jerk Movement Prep

Each Side With Lighter Weight:

6 Dumbbell Swings

6 Push Jerks

6 Hang Clean & Jerks (3 Each Side)

Metcon

Metcon (No Measure)

Rehearsal

With Workout Weight and Height

100 Meter Run

4 Single Dumbbell Box Step-ups

4 Single Dumbbell Hang Clean and Jerks

4 Single Dumbbell Power Snatches

Metcon (Time)

2 Rounds:

400 Meter Run

30 Single Dumbbell Box Step-Ups (24/20)

400 Meter Run

30 Single Dumbbell Hang Clean & Jerks

400 Meter Run

30 Single Dumbbell Power Snatches

Dumbbell: 50/35#