2-19-19 Back Squat MAX

18
Feb

2-19-19 Back Squat MAX

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

General Warm-up / Line Drills:

Jog Down and Back

High Knees

Butt Kicks

Quick Skips

Soldier Kicks

Quad Stretch

Cradle Stretch

Active Spiderman

Active Samson

Warm-up (No Measure)

Banded Activation:

Monster Walks (Blue/Green)

Lateral Side Steps (Blue/Green)

10 Scap Push-ups

Spiderman Walks (Green)

10 Scap Pull-ups

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

Gymnastics

Metcon (AMRAP – Rounds)

Complete as many rounds unbroken as possible (tabata style):

20 Sec Strict Press 45/35#

10 Sec Barbell Overhead Hold 45/35#
Re-testing from January 17

Metcon

Metcon (AMRAP – Reps)

AMRAP 7:

3 Pull-ups

3 Hand Release Push-ups

6 Pull-ups

6 Hand Release Push-ups

9 Pull-ups

9 Hand Release Push-ups

….

Continue to add 3 reps each round.
RX+: (1-2-3-4…)Muscle-ups, Handstand Push-ups