7-29-19 Deadlift Wave 3

28
Jul

7-29-19 Deadlift Wave 3

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

General Warm-up:

30 Seconds Each:

Straight Leg Inchworms

Medicine Ball Deadlifts

Push-up to Down Dog

Medicine Ball Ground to Overhead

Active Samson

Medicine Ball Squats

Active Spidermans

Medicine Ball Slams

Warm-up (No Measure)

Barbell Warm-up:

2 Rounds:

20 Seconds Barbell Good Mornings

20 Seconds Stiff Legged Deadlifts

20 Seconds Deadlifts

Warm-up (No Measure)

Mobility / Stretching:

Pigeon Pose (0:30 Sec/Side)

Barbell Straddle Stretch (1 Min)

Weightlifting

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

Metcon

Metcon (No Measure)

Workout Rehearsal:

1 Round:

1-2-3 Toes to Bar

3-2-1 Deadlifts

Metcon (Time)

“Joker”

For Time:

1-2-3-4-5-6-7-8-9-10: Toes to Bar

10-9-8-7-6-5-4-3-2-1: Deadlifts 185/135#
RX+: 225/155#