4-25-19 Deadlift DELOAD

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

General Warm-up / Line Drills:

High Knees

Butt Kicks

Quad Stretch

Knees to Chest

Soldier Kicks

Active Samson

Active Spiderman

Walkouts

Warm-up (No Measure)

Mobility / Stretching:

PVC Pass Throughs (0:30 sec)

PVC Good Mornings (0:30 sec)

Pigeon Pose (2 x 0:30 sec/side)

Thoracic Opener on Bench (2 x 0:30 sec)

Warm-up (No Measure)

Specific Activation (green band):

10 Clam Shells, ea side

10 Lateral Leg Lifts, ea side

10 Standing Leg Pulses (FW, BW, S/S), ea side

Weightlifting

Deadlift (1 X 5 @ 40%, 1 X 5 @ 50%, 1 X 5 @ 60%)

Metcon

Metcon (Time)

3 RFT:

15 Deadlifts 115/80#

10 Power Cleans 115/80#

5 Push Jerks 115/80#
RX+: 135/95#