6-10-21 Get Heavy-Back Squat

9
Jun

6-10-21 Get Heavy-Back Squat

Announcements

Happy Birthday, Garrett!

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

10 Body Weight Good Mornings

8 Active Spiderman & Hamstring Stretch (5ea side

6 Inch Worms

8 Glute Bridges

10 Slow Air Squats (:5 down, :2 second pause, stand)

then….length of rig with band below knees

Monster Walks, Forward

Monster Walks, Backward

Lateral Walks, Right

Lateral Walks, Left

Warm-up (No Measure)

Movement Prep:

8 Empty Barbell Back Squats

3 with a :3 pause at the bottom + 5 Back Squats w/ no pause



8 Loaded Back Squats (light)

3 with a :3 pause at the bottom + 5 Back Squats w/ no pause

Back Squat (3reps x 10 sets)

Perform 1 Set every 3 minutes for a total of 30 minutes.

*Score = Score is the heaviest load completed.

Metcon

Metcon (AMRAP – Reps)

Quick Finisher

:30-:20-:10

Empty Barbell Back Squats

Burpees
Score = Total reps

Cool Down

Metcon (No Measure)

1min ea:

Standing Forward Fold

Pigeon Pose, ea side

Active Twisted Cross