Steam Roller

9
Jan

Steam Roller

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

30 Seconds

Easy Row

Front Plank

Inchworm to Push-ups

Moderate Row

V-Ups

Glute Bridge Walkouts

Faster Row

Mountain Climbers

Push-up to Down Dog

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)

Movement Prep

30 Second Set-up Position Hold (Vertical Shin & Mid-Foot Balance)

15 Second Hold Below Knee (Focus: Protect the Money)

3 Tempo Deadlifts (5 Up, 5 Down)

5 Deadlifts (No Tempo)

Weightlifting

Deadlift (Tempo: 5 Seconds Up & Down)

Build to a Moderate Single. Complete control up and down is key to this movement. Lower weight if control cannot be maintained.

Metcon

Metcon (Time)

For Time:

25/18 Calorie Row, 25 Sit-ups, 2 Deadlifts

25/18 Calorie Row, 25 Sit-ups, 4 Deadlifts

25/18 Calorie Row, 25 Sit-ups, 6 Deadlifts

25/18 Calorie Row 25 Sit-ups, 8 Deadlifts

25/18 Calorie Row, 25 Sit-ups, 10 Deadlifts

Barbell: (225/155)
Rx+ Barbell: (275/185)

Please use mats.

Mobility

Metcon (No Measure)

Roll out lower back