7-16-19 Deadlift Wave 1 / The Cathie

15
Jul

7-16-19 Deadlift Wave 1 / The Cathie

Announcements

BINGO! BINGO! BINGO!

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

General Warm-up:

Quad Stretch

Cradle Stretch

Soldier Kicks

Hamstring Scoops

Active Spiderman

Active Samson

Warm-up (No Measure)

Activation:

Monster Walks

15 Banded Air Squats

Lateral Side Steps

15 Banded Glute Bridge

10 Scap Push-ups

Spiderman Walks

10 Scap Push-ups

Weightlifting

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

Metcon

Metcon (No Measure)

Workout Rehearsal:

2 Rounds:

3 Box Jumps

3 Handstand Push-ups

3 Shoulder to Overhead

Metcon (AMRAP – Rounds and Reps)

AMRAP 15:

20 Box Jumps 24/20″

10 Kipping Handstand Push-ups

5 Shoulder to Overhead 95/65#
RX+: 115/80#, Strict HSPUs

Modification: Box Handstand Push-ups