1-9-19 Deadlift Deload

8
Jan

1-9-19 Deadlift Deload

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

General Warm-up:

0:30 Seconds Each:

Easy Jog In Place

High Knees

Butt Kickers

Straight Leg Kicks

Moderate Jog in Place

Active Spidermans

Active Samson

Push-up to Down Dog

Faster Jog in Place

Air Squats

Quad Stretch

Knee to Chest

Warm-up (No Measure)

Glute/Hip Activation:

10 Clam Shells, ea side

10 Lateral Leg Lifts, ea side

10 Glute Bridge

Weightlifting

Deadlift (1 X 5 @ 40%, 1 X 5 @ 50%, 1 X 5 @ 60%)

Metcon

Metcon (No Measure)

Workout Rehearsal:

2 Rounds:

5 KB Swings

3 Pull-ups

3 Push-ups

100m Sandbag Run

Metcon (Time)

For time:

30-25-20-15-10 KB Swings 53/35#

*After each set, 10 pull-ups, 10 push-ups, 200m sandbag run
RX+: 70/53#, 5 MUs each round