1-22-19 Back Squat Wave 1

21
Jan

1-22-19 Back Squat Wave 1

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

General Warm-up:

30 Seconds Each:

Jumping Jacks

Leg Swings

Quad Stretch

Active Spiderman, 60 sec

Slow Air Squats

Push-up to Down Dog

Active Samson, ea side

Scap Pull-ups

Warm-up (No Measure)

Glute Activation:

Monster Walks

Lateral Side Steps

*blue band above knees, green band below knees

Weightlifting

Back Squat (1 X 5 @ 60%, 1 X 5 @ 70%, 1 X 5+ @ 80%)

Metcon

Metcon (No Measure)

Workout Rehearsal:

2 Rounds:

3 Pull-ups (1 BMU)

4 DB C&J

6 DB Reverse Lunges

Metcon (AMRAP – Rounds and Reps)

AMRAP 12:

10 Pull-ups

12 DB Hang Clean and Jerk 35/25#

14 Reverse Lunges 35/25#
RX+: 3 Bar Muscle-ups and 50/35#