2-12-19 Back Squat DELOAD

11
Feb

2-12-19 Back Squat DELOAD

Announcements

Sweetheart WOD – Saturday, Feb 16. Bring a spouse / partner / friend!

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

General Warm-up:

1 Min Each:

Jog in Place / Jumping Jacks

High Knees / Butt Kicks / Air Squats

Leg Swings

Active Spiderman

Push-up to Down Dog

Active Samson, 30 sec/side

PVC Pass Throughs

PVC Good Mornings / Back Squats

PVC Around the Worlds

Warm-up (No Measure)

Glute Activation:

Monster Walks (green/blue)

Lateral Steps (green/blue)

Banded Spiderman Walks (green band)

Weightlifting

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

Metcon

Metcon (No Measure)

Workout Rehearsal:

7 HR Push-ups (3 HSPUs)

5 Overhead Squats

7 Deadlifts

Metcon (AMRAP – Rounds and Reps)

AMRAP 12:

15 Hand Release Push-ups

10 Overhead Squats 95/65#

15 Deadlifts 95/65#
RX+: 5 Handstand Push-ups

Feet on 45# plate for HRPUs – hips cannot touch ground