3-20-19 Front Squat Deload

19
Mar

3-20-19 Front Squat Deload

Announcements

Happy Birthday, Traci!

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

General Warm-up:

30 Seconds Each:

Jog Around Cones

Active Samson, ea side

Kettlebell Deadlifts, ea side

Jog Around Cones

Active Spidermans, 60 sec

Right Arm Russian Kettlebell Swings

Jog Around Cones

Push-up to Down Dog

Slow Air Squats

Left Arm Russian Kettlebell Swing

*Performed with one light kettlebell*

Warm-up (No Measure)

Mobility / Activation:

Ankle Stretch (30 sec/side)

Squat Hold (30 sec)

Banded Monster Walks (B/G)

Banded Lateral Side Steps (B/G)

Weightlifting

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

Metcon

Metcon (No Measure)

Workout Rehearsal:

5 KB Swings

5 BJOs

5 Goblet Squats

Metcon (Time)

For time:

21-15-9

Kettlebell Swings 53/35#

Box Jump Overs 24/20″

Goblet Squats 53/35#
RX+: 70/53#, 30/24″