8-15-18 Bench Press Wave 3

14
Aug

8-15-18 Bench Press Wave 3

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

:30 Seconds Each:

Jumping Jacks

Push-up to Down Dog

Easy Single Unders

Active Spidermans

Higher Single Unders

Active Samson (ea side)

Warm-up (No Measure)

Activation:

Banded Walks/Lateral Side Steps

10 reps each: “I” “T” and “W”

Weightlifting

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

Metcon

Metcon (No Measure)

Movement/Transition Prep:

2 Rounds:

:20 Seconds Back Squats

:10 Seconds Rest

:20 Seconds Double Unders

:10 Seconds Rest

Metcon (AMRAP – Reps)

Alternating Tabata x 8 Minutes:

Back Squat 45/35#

Double Unders
8 Rounds:

0:20 Seconds Back Squats

0:10 Seconds Rest

0:20 Seconds Double Unders

0:10 Seconds Rest

Score is total reps. Keep counting up for the entire workout.

Cool Down

Metcon (No Measure)

Mobility/Stretching:

Couch Stretch (1 Min/Side)

Pigeon Pose (1 Min/Side)

Lizard (1 Min/Side)