8-28-19 Back Squat Wave 2

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

General Warm-up:

30 Seconds Each:

Single Unders

Push-up to Down Dog

Slow Air Squats

Double Unders

Shoulder Taps

Arms Overhead Air Squats

Double Unders

Up Dog to Down Dog

Jumping Air Squats

Warm-up (No Measure)

Specific Activation:

With an empty barbell:

5 Back Squats

5 Front Squats

5 Strict Press

5 Push Press

5 Thrusters

10 Scap Pull-ups

10 Kips Swings

1-3 Strict Pull-ups

3 Pull-ups

RX+: 1-2 Muscle Ups

Weightlifting

Back Squat (1 X 3 @ 65%, 1 X 3 @ 75%, 1 X 3+ @ 85%)

Metcon

Metcon (No Measure)

Workout Rehearsal:

5 Thrusters

10 Double Under

5 Pull-ups (1-2 MUs)

Metcon (AMRAP – Rounds and Reps)

AMRAP 14:

15 Thrusters 75/55#

30 Double Unders

15 Pull-ups

30 Double Unders
RX+: 95/65#, 5 Muscle Ups