9-18-19 Back Squat MAX

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

General Warm-up:

45 Seconds Each:

Medicine Ball Deadlifts

Alternating Bird Dogs

Medicine Ball Ground to Overhead

Air Squats

Medicine Ball Front Squats

Glute Bridges

Warm-up (No Measure)

Specific Warm-up / Activation:

Monster Walks

10 Banded Air Squats

Lateral Side Steps

10 Banded Glute Bridge

Weightlifting

Back Squat (1 X 5 @ 60%, 1 X 3 @ 70%, 1 X 1 @ 80%, 1 X 1 @ 90%)

Continue to build to new 1RM

Metcon

Metcon (No Measure)

Workout Rehearsal:

3 Wallballs

3 Deadlifts

3 Wallballs

Metcon (AMRAP – Reps)

AMRAP 7:

Wallballs 20/14#

On the Minute, starting at 1:00: 5 Deadlifts 185/135#
RX+: 225/155#

*Should be a weight that you can do the deadlifts unbroken.