6-12-19 Front Squat Wave 1

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

General Warm-up:

200m Run then…

2 Rounds, 30 seconds each:

Plate Hops

Air Squats

Plate Ground to Overhead

Alternating Samson

Plate Counterbalance Squats

Alternating Spiderman

Cossack Squats

Warm-up (No Measure)

Mobility / Stretching:

Banded Ankle Distraction (30 Sec/Side)

Banded Hamstring Stretch (30 Sec/Side)

Banded Samson (30 Sec/Side)

Warm-up (No Measure)

Barbell Warm-up:

10 Back Rack Elbow Rotations

5 Pausing Back Squats

10 Front Rack Elbow Rotations

5 Pausing Front Squats

Weightlifting

Front Squat (1 X 5 @ 60%, 1 X 5 @ 70%, 1 X 5+ @ 80%)

Metcon

Metcon (No Measure)

Workout Rehearsal:

100m Run

2 Front Squats

Metcon (Time)

For Time:

200 Meter Run, 2 Front Squats

200 Meter Run, 4 Front Squats

200 Meter Run, 6 Front Squats

200 Meter Run, 8 Front Squats

200 Meter Run, 10 Front Squats

Barbell: 135/95#
RX+: 165/110#