Wrong Turn

28
Feb

Wrong Turn

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

WARM-UP RUNS:

200 Meter Easy Jog with Partner

400 Meter Sand Bag Run with Partner (One Bag – 200 Meters Each)

200 Meter Easy Jog with Partner

GENERAL WARM-UP:

2 Rounds x 30 Seconds Each:

Glute Bridges

Cossack Squats

Mountain Climbers

Hollow Hold

BARBELL WARM-UP:

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

MOBILITY:

Front Rack Stretch: 1 Minute

Pec Stretch: 1 Minute Each Side

Calf Stretch on Post: 30 Seconds Each Side

Warm-up (No Measure)

PRACTICE ROUND:

1 Round

Partner 1:

6 Front Squats 95/65#

4 Lateral Barbell Burpees

2 Pull-ups

Partner 2:

100 Meter Sandbag Run

Switch Stations Upon Completion

Metcon

Metcon (AMRAP – Rounds and Reps)

Teams of 2

AMRAP 25:

12 Front Squats 95/65#

9 Lateral Barbell Burpees

6 Pull-ups

Continuous 400 Meter Sandbag Run 40/25#
– In this team of 2 workout, one athlete is completing as many rounds and reps of the inside work while the other athlete completes a 400 meter Sand Bag run

– Athletes will switch stations when the running athlete has returned from their 400 meters

– When teammates switch, one athlete will pick up where the other left off

– Example: If athlete 1 completed 6 lateral barbell burpees when athlete 2 returns, athlete 2 will pick up on the 7th lateral barbell burpee

– Mark completed rounds after the pull-ups are completed with a poker chip, tally mark, or other counter or some kind

– The score is total completed rounds and reps of the inside work at the end of 25 minutes

– The bag runs do not count towards the final score