27
Aug
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