6-26-19 The Alex Doyle / Front Squat Wave 3

25
Jun

6-26-19 The Alex Doyle / Front Squat Wave 3

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CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

General Warm-up:

:30 Seconds Each:

Easy Jog

Quad Stretch

Knees to Chest

Easy Jog

Leg Swings

Side Lunges

Easy Jog

Walking Samson

Walking Spiderman

Slam Ball Jog

Slam Ball Foot Taps

Slam Ball Deadlifts

Slam Ball Jog

Ball Slams

Ball Squats (Squat to Ball)

Slam Ball Jog

Slam Ball Push Press

Slam Ball Squats (Squat with Ball)

Warm-up (No Measure)

Specific Warm-up:

2 Rounds:

20 Sec Banded Air Squats

20 Sec Banded Glute Bridge

20 Sec Banded Sky Divers

Weightlifting

Front Squat (1 X 5 @ 70%, 1 X 3 @ 80%, 1 X 1+ @ 90%)

Metcon

Metcon (No Measure)

Workout Rehearsal:

2 Rounds:

5 KB Swings

4 Goblet Squats

3 Pull-ups

Metcon (AMRAP – Rounds and Reps)

AMRAP 10:

40 KB Swings 53/35#

20 Goblet Squats 53/35#

10 Pull-ups
RX+: 70/53#, C2B Pull-ups