7-31-20 Battleship

30
Jul

7-31-20 Battleship

Announcements

Happy Birthday, Rich L!

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

30 Seconds Each

Easy Row

Glute Bridges

Easy-Moderate Row

Glute Bridge Walkouts

Moderate Row

Single Leg Glute Bridges (15 Seconds Each)

Faster Row

Air Squats

Barbell Warmup (No Measure)

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Mobility

Warm-up (No Measure)

Warrior Squats: 45 Seconds

Side Hip and Quad Stretch: 45 Seconds

Weightlifting

Front Squat (On the Minute X 8, 2 Pausing Front Squats)

This “On the Minute” strength piece will allow you to build up in weight and work on technique

The 2 second pause in the bottom of each rep is there to help reinforce proper positioning

Aim to start light and gradually build in weight over the 8 minutes of work

Metcon

Metcon (No Measure)

Rehearsal

With Workout Weight:

4 Front Squats

8 Calorie Row

Metcon (Time)

5 Rounds For Time:

10 Front Squats (135/95)

20/15 Calorie Row

Rx+ 155/105