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