Back Squats Wave 2

14
May

Back Squats Wave 2

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

General Warm-up:

30 Seconds Each:

Easy Single Unders

Active Samson, ea side

Barbell Bent Over Rows

Higher Single Unders

Pausing Air Squats

Barbell Standing High Pulls (No Hips, Just Elbows High)

Faster Single Unders

Push-up to Down Dog

Barbell Front Squats

Warm-up (No Measure)

Specific Warm-up / Activation:

2 Rounds with Blue Band:

20 Seconds Glute Bridges

20 Seconds Squats

10 Seconds Lateral Steps Right

10 Seconds Lateral Steps Left

2 Rounds:

10 Scap Pull-ups

10 Second Hollow Hold on Bar

5 Kip Swings

1-3 Strict Pull-ups (5 Ring Rows)

Weightlifting

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

Metcon

Metcon (No Measure)

Workout Rehearsal:

1 Round:

3 Front Squats

6 Pull-ups

9 Double Unders

Metcon (AMRAP – Rounds and Reps)

AMRAP 12:

10 Front Squats 135/95#

20 Pull-ups

50 Double Unders
RX+: 165/115#, C2B Pull-ups