11
Jun
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#