1-16-19 Deadlift MAX

15
Jan

1-16-19 Deadlift MAX

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

General Warm-up:

30 Seconds Each:

Slam Ball Foot Taps

Active Spidermans, 60 sec

Slam Ball Deadlifts

Quick Single Unders

Active Samson, ea side

Slam Ball Front Squats

Double Unders

Push-up to Down Dog

Slam Ball Slams

Squat Hold to Slam Ball

Child’s Pose

Warm-up (No Measure)

Glute/Hip Activation:

Banded Monster Walks

Lateral Side Steps

Weightlifting

Deadlift (1 X 5 @ 60%, 1 X 3 @ 70%, 1 X 1 @ 80%, 1 X 1 @ 90%)

Continue to build to new 1RM

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 9:

30 Double Unders

20 Slam Balls 30/20#

10 HSPUs
RX+: 40/30#

Modification: pike push-ups from a box