3-6-19 Front Squat Wave 2

5
Mar

3-6-19 Front Squat Wave 2

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

General Warm-up:

30 Seconds Each:

Easy Jog

Quad Stretch

Straight Leg Kicks

Side Lunges

Moderate Jog

Cradle Stretch

Samson, 30 sec each side

Deep Side Lunges

Faster Jog

Spiderman and Reach, 60 sec

Push-up to Down Dog

Slow Air Squats

Warm-up (No Measure)

Barbell Warm-up:

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Stiff-Legged Deadlifts

5 Front Squats

Weightlifting

Front Squat (1 X 3 @ 65%, 1 X 3 @ 75%, 1 X 3+ @ 85%)

Metcon

Metcon (No Measure)

Workout Rehearsal:

5 Front Squats

5 Box Jump Overs

3 Front Squats

3 Box Jump Overs

Metcon (AMRAP – Rounds and Reps)

AMRAP 9:

12 Front Squats 115/80#

21 Box Jump Overs 24/20″
RX+: 155/105#

Cool Down

Metcon (No Measure)

Mobility / Stretching:

Pigeon Pose on Box (1 Min/Side)

Ankle Stretching on Box (1 Min/Side)