Rack City
CrossFit Grail – CrossFit
Warm-up
Warm-up (No Measure)
30 Seconds
Active Samson
Lateral Squats
Active Spidermans
Air Squats
Push-up to Down Dog
Air Squats with Arms Overhead
1 Minute Each
Glute Bridges
Single Leg Glute Bridges (30 Seconds Each Side)
Glute Bridge Walkouts
Barbell Warmup (No Measure)
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
Mobility
Warm-up (No Measure)
Front Rack Stretch: 45 Seconds
Wrist Stretch: 45 Seconds
Front Squat Hold: 45 Seconds
Weightlifting
Barbell Complex (Build to a Heavy Complex)
1 Power Clean
2 Front Squats
3 Push Jerks
The 6-rep complex is designed to be completed unbroken each time
Build to something heavy for the day while maintaining quality of movement
Metcon
Metcon (No Measure)
Rehearsal
2 Power Cleans
4 Air Squats
2 Front Squats
4 Air Squats
2 Push Jerks
4 Air Squats
Performed with Workout Weight 135/95
Metcon (Time)
For Time:
10 Power Cleans (135/95)
50 Air Squats
10 Front Squats (135/95)
50 Air Squats
10 Push Jerks (135/95)
50 Air Squats
Rx+ 155/105