5-29-19 Back Squats DELOAD

28
May

5-29-19 Back Squats DELOAD

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

General Warm-up:

200m Run then…

0:30 Seconds Each:

Leg Swings (FW/BW)

Active Spiderman, 15 sec/side

Down Dog to Pigeon

SA KB Deadlifts, 15 sec/side

SA Russian Swings, 15 sec/side

Leg Swings (Side to Side)

Active Samson, 15 sec/side

T Push-ups

SA KB Waiter Squats, 15 sec/side

SA KB Shoulder Press, 15 sec/side

Warm-up (No Measure)

Specific Warm-up:

Monster Walks (Blue)

Lateral Steps (Blue)

Spiderman Walks (Green)

Weightlifting

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

Metcon

Metcon (No Measure)

Workout Rehearsal:

1 Rope Climb

5 Kettlebell Swings

10 Kettlebell Lunges

Metcon (AMRAP – Rounds and Reps)

AMRAP 10:

1 Rope Climb

15 Kettlebell Swings 53/35#

30 Kettlebell Lunges 53/35#
RX+: 3 Rope Climbs

Modifications: 5 Strict or Banded Pull-ups, 5 Rack Pull-ups