10-3-17 Front squat MAX – CrossFit Grail
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10-3-17 Front squat MAX

2
Oct

10-3-17 Front squat MAX

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

2 rounds

5 Inch worms

Leg Swings

10 Air Squats, 3 second descent

Barbell Warmup (performed with an empty barbell)

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Stiff-Legged Deadlifts

5 Front Squats

Warm-up

Warm-up (No Measure)

Banded Shoulder Distraction – :30 Seconds Each Side

Banded Pec Stretch – :30 Second Each Side

Front Rack Stretch – 1 Minute

Wrist Stretch – 1 Minute

Strength

Front Squat (1X5@60%, 1X3@70%, 1X1@80%, 1X1@90%, etc)

This is a suggested warm-up to get to your 1 rep new max. It is not mandated.

Metcon

Metcon (Time)

“Hot Tamale”

800 Meter Run

30/21 Calorie Row

25 Burpees

20 Clean & Jerks 95/65#
8 -12 Minute Average time

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