8-23-21 Ganbatte

22
Aug

8-23-21 Ganbatte

Announcements

Happy Birthday, Anne!

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP x 8 MINUTES*

4/4 DB Single Leg Kickstand RDL**

6/6 DB Single Arm Upright Rows

8/8 Up Down + DB Sumo Deadlift

*At 4:00 mark, switch to Single Leg RDL’s & Single Arm High Hang High Pulls.

**Kickstand RDL has the non-working leg on its toes in the back, with roughly 5% of weight. This is to prime single leg loading and balance leading up to the full Single Leg RDL.

Strength

Deadlift (Heavy 1-Rep)

ON A 20:00 RUNNING CLOCK…

Build to a Heavy 1-Rep Deadlift

SUGGESTED STRENGTH TIMELINE

0-7 Build from Light to Moderate (2-3 sets of 3-5 Reps)

7-14 Build from Moderate to Heavy (2-3 Sets of 1-3 Reps)

15-20 Build from Heavy to Very Heavy 1 Rep (2-3 Sets)

Workout

Metcon (Time)

4 ROUNDS FOR TIME*

10 Alt. DB “No Push-Up” Renegade Rows (35/20)

16 DB “Sumo” Power Cleans

*Every 2:00 starting at 0:00, perform 5 DB Up-Downs.

Rx+ (50/35)

(Score is Time)

Optional Cool Down

Warm-up (No Measure)

FOR RECOVERY

2:00 Twisted Cross (R)

2:00 Twisted Cross (L)

1:00 Down Dog

(No Measure)