7-3-19 Front Squat Deload

2
Jul

7-3-19 Front Squat Deload

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

General Warm-up:

30 Seconds Each:

Mountain Climbers

Slow Air Squats

Chest Stretch, ea side

Hamstring Scoops

Pausing Air Squats

Wrist Stretch

Active Spiderman, 60 sec

Air Squats

Alternating Samson

Warm-up (No Measure)

Specific Warm-up:

2 Rounds:

5 Cossack Squats, ea side

5 Warrior Squats, ea side

5 Waiter Squats, ea side

Weightlifting

Front Squat (1 X 5 @ 40%, 1 X 5 @ 50%, 1 X 5 @ 60%)

Metcon

Metcon (No Measure)

Workout Rehearsal:

1 Round:

4 Hang Squat Cleans

4 Lateral Barbell Burpees

Metcon (Time)

3 Rounds for Time:

15 Hang Squat Cleans 115/80#

15 Lateral Barbell Burpees
RX+: 135/95#

Cool Down

Metcon (No Measure)

Mobility / Stretching:

Samson Pose (1 Min/Side)

Lizard Pose (1 Min/Side)

Single Leg Forward Fold (1 Min/Side)