11-9-18 Back Squat MAX

8
Nov

11-9-18 Back Squat MAX

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

General Warm-up:

0 :30 Seconds Each

Jog in Place

High Knees/Butt Kicks

Quad Stretch

Knuckle Drags

Active Samson

Active Spidermans

Slow Air Squats

Push-up to Down Dog

Warm-up (No Measure)

Mobility:

Samson Stretch (0:30 Sec/Side)

Ankle Stretch (0:30 Sec/Side)

Squat Hold (0:30 Sec)

Warm-up (No Measure)

Activation:

10 Clam Shells (ea side)

10 Lateral Leg Lifts (ea side)

10 Tempo Glute Bridge

Weightlifting

Back Squat (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 10:

10 Thrusters 95/65#

10 Lateral Bar Burpees
RX+: 115/80#