Mobility, Activation & Warm-Up
45 seconds Banded Lat Stretch per side
45 seconds Banded Ankle Pulse per side
and then …
5 Minutes Nasal Breathing Only Assault/Echo Bike (use this time to set your intention for the training session)
and then …
Two sets of:
Groiners x 30 seconds per side
Unweighted Glute Bridges x 30 seconds
Barbell Hang Muscle Clean + Front Squat x 30 seconds
A.
Every 90 seconds, for 6 minutes (4 sets) of:
3-Position Clean @ 60%
(High Hang, Hang, Floor)
Followed by…
Every 2 minutes, for 10 minutes (5 sets) of:
Clean Pull + Clean @ 70-85%
B.
“Grace”
30 Clean & Jerks
35-54: 135/95 lbs
55+: 95/65 lbs
Compare to February 24, 2020
C.
Three rounds of:
60 Second Elbow Plank
15 Weighted Side Bends (each side)
Athlete Notes:
It has been a minute since you’ve done the CrossFit benchmark classic “Grace.” Personally, this was my favorite workout back in the day when I competed and I loved the challenge of moving as fast as humanly possible with a barbell! A couple things to thing about and strategize before doing Grace:
1 – Bumper plates: choose plates that don’t bounce around a bunch so that you aren’t wasting time chasing the barbell
2 – Breath: this is a FAST workout but that doesn’t mean you go hypoxic in the first 10 reps. Calm and steady breathing will allow you to hold onto the barbell for longer while avoiding hitting that redline.
3 – Sets: this is a personal choice but have an idea of what number you want to open with. From there you may go by feel but be diligent to get your shins right back to the bar and hands on the barbell immediately.
4 – Touch point: are you going to have a touchpoint on the way down or go straight to the ground. Practice a few reps to see what you like best for moving quickly but still in control of the barbell.
Okay – who can go sub 2 today?
**Please reduce the load if the prescribed weight will take you longer than 5 minutes**
Optional Additional Work Sessions
*Please choose to only perform as much of the additional work as you can recover from successfully before your next training session.
Rowing Endurance Option
For time:
80/65 Calorie Row
Rest 90 seconds
60/45 Calorie Row
Rest 60 seconds
40/35 Calorie Row
Rest 30 seconds
20/15 Calorie Row