GRUNDLERSGAMES

Tromello Programming athletes Bill and James Grundler finished out day 1 strong taking 4th and 6th in event 2. They now sit 1st and 12th overall going into tomorrow and are feeling great. On to day 2 of the 2016 Reebok CrossFit Games!


WARM UP:

400 M. Run

Then:

3 Rounds 

10 Pass Through’s

10 Good Mornings

10 Clean Extensions

10 Clean Pulls

10 Front Squats

Then:

Hip Mobility

SKILL:

ADV: 3 x 3 Wall Facing Handstand Negatives into Push Up (3 Sec. Lower Down)

*Adjust reps according to strength.

INT: 3 x 1 Wall Walk w/ a 20 Sec. Elevated Hollow Hold.

SCALED: 3 x 1-2 Wall Walks

Pair With:

ADV/INT: 3 x 5 Ring Dips w/ a 3 Sec. Lower Down

SCALED: 3 x 3 Dip Lower Downs (As slow as possible)

LIFT:

Clean Complex

(1st Pull, 3 Sec. Hold, 2nd Pull Position 2 Sec. Hold, Full Clean, 2 Sec. Hold at the bottom of the Squat)

2 @ 70%

2 @ 75%

2 @ 80%

2 @ 85%

2 x 1 @ 90%

*Work on your barbell pathway. Focus on positioning

WOD:

“DEATH CLUSTER”

Every 2 Min. on the Min. E2MOM (Until Failure)

10/7 Push Ups 

3 Squat Clean Thruster (135/95) (115/75) (95/65) (75/55)

*Add 10lbs every round. 

**Score equals final weight hit.

POST WOD:

Roll & Stretch

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