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.