11-26-19 Front Squat Deload

25
Nov

11-26-19 Front Squat Deload

Announcements

Happy Birthday, Mike Miller!

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

General Warm-up:

0:30 Seconds Each:

Quad Stretch

Knees to Chest

Leg Swings

Inchworm to Push-up

Spiderman, ea side

Down Dog to Pigeon

Alternating Samson

Warrior Squats

Hamstring Scoops

Mobility:

Ankle Stretch, 30 sec/side

Pigeon Pose , 30 sec/side

Puppy Dog, 30 sec

Activation:

10 Glute Bridge

10 Single Leg Glute Bridge, ea side

10 Lateral Leg Lifts, ea side

Weightlifting

Front Squat (1 X 5 @ 40%, 1 X 5 @ 50%, 1 X 5 @ 60%)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 15

10 Alternating Turkish Getups 35/26#

15 Push-ups

25 Double-unders

RX+ 53/35#
*For push-ups, hips must stay off the ground. No resting on the ground.

*Modification: Box push-ups

Core

Metcon (No Measure)

Core Work:

2 Rounds

Round the body KB pass 35/26# 30 seconds each direction

Russian KB Twists 35/26#, 30 seconds

10 KB Halo 35/26#