7-23-21 Eat My Hat

22
Jul

7-23-21 Eat My Hat

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

ON A 10:00 RUNNING CLOCK…

400m Run

20 Spiderman

15 Russian Babymakers

10 Alt. Cossack Squats w/ :02 Pause in the bottom

5 Slow Air Squats

10 One and a Quarter Air Squats

15 Squat Jumps

20 Spiderman

Strength

Back Squat (1×1+ @ 90%)

1 X 5 @ 70%

1 X 3 @ 80%,

1 X 1+ @ 90%

The 1+ is optional to perform an additional heavy rep if the athlete can perform without compromising mechanics.

Week 4 of 9

(Score is Weight)

Workout

Metcon (Time)

FOR TIME

60 Double KB (44/35) OR DB (50/35) Squats

Everytime you set down weight, Run 200m.

**Suggest rep scheme of 5 Sets of 12 or 20-15-10-8-7

(Score is Time)

Rx+70/50

Cool Down

Warm-up (No Measure)

FOR RECOVERY

5:00 Foam Roll Quads

(No Measure)