12-6-19 Push Press Wave 1

5
Dec

12-6-19 Push Press Wave 1

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CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

GENERAL WARM-UP:

30 Seconds Each:

Push-up to Down Dog

Glute Bridges

Wrist Stretches

Inchworm to Push-ups

Single Leg Glute Bridges (30 Seconds Each Side)

Child’s Pose

Shoulder Taps

Glute Bridge Walkouts

Pigeon Pose (30 Seconds Each)

BARBELL WARM-UP:

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Weightlifting

Push Press (1 X 5 @ 60%, 1 X 5 @ 70%, 1 X 5+ @ 80%)

Metcon

Metcon (No Measure)

PRACTICE ROUND:

10 Double Unders

4 Box Step Ups

4 DB Push Press (2 ea side)

Metcon (AMRAP – Rounds and Reps)

AMRAP 9:

50 Double Unders

20 Alternating Dumbbell Box Step Ups

10 Single Arm Dumbbell Push Press (5 each side)

Box: 24/20″

Dumbbell: 35/25#
RX+: 50/35#

*Use DBs first, then KBs.

Cool Down

Metcon (No Measure)

MOBILITY:

3 Pos Banded Shoulder Stretches