20
Aug
8-21-19 Back Squat Wave 1
CrossFit Grail – CrossFit
Warm-up
Warm-up (No Measure)
General Warm-up, completed with 15/10 plates:
30 Seconds Each:
Plate Romanian Deadlifts
Plate Front Raises
Plate Deadlifts
Plate Overhead Reverse Lunges
Plate Counterbalance Squats
Plate Ground to Overhead
Warm-up (No Measure)
Activation, with green band:
10 Clam Shells, ea side
10 Lateral Leg Lifts, ea side
10 Glute Bridge
Weightlifting
Back Squat (1 X 5 @ 60%, 1 X 5 @ 70%, 1 X 5+ @ 80%)
Metcon
Metcon (No Measure)
Workout Rehearsal:
2 Rounds, at workout weight:
3 Deadlifts
3 Push Presses
Metcon (Time)
5 Rounds For Time:
21 Deadlifts
12 Push Presses
Barbell: 95/65#
RX+: 115/85#
Choose a weight you can complete the push press in 1-2 sets. Even though it’s lighter, focus on solid mechanics/technique on deadlifts.