17
Sep
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.