Grand Slam

26.2 CrossFit – CrossFit

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Warm-up

CF warm up (No Measure)

Sampson Stretch

10 Steps walking lunge

10 Overhead Squat

10 GHD Sit-ups

10 Back extensions

10 Pull ups

10 Ring dips

Rojas Warmup (No Measure)

Empty Bar

10 good mornings

10 squats

10 push press

10 snatch grip deadlift

3 power snatch

2 squat snatch

Weightlifting

Shoulder Press (7×3)

complete heavy strict presses from the rack to start things out

* For the strength portion, they can look to complete between 7-10 sets of 3 record your best 3

* With strict movements having a lower ceiling, it may be best to start light and make smaller jumps each time to ensure enough sets are completed

* Within the workout, athletes should choose a weight they can complete in 1-2 sets each round

* The barbell will come from the floor in “”Grand Slam””

Metcon

Grand Slam (Time)

5 Rounds:

10 Strict Press (75/55)

20 Slamballs (40/20)
Use wall balls for 20#

8-12 minute time frame

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