FRIDAY 1.10.20
Lowry CrossFit – CrossFit
WU: Warm-up (No Measure)
Silverback Primer
3 Sets Not For Time:
7 Tempo Kettlebell Deadlifts
7 Seated Box Jumps
:30 Second Pole Prying
1: Front Squat (On the Minute x 9:)
On the 0: 1 Front Squat @ 78%
On the 1: 1 Front Squat @ 81%
On the 2: 1 Front Squat @ 84%
On the 3: 1 Front Squat @ 81%
On the 4: 1 Front Squat @ 84%
On the 5: 1 Front Squat @ 87%
On the 6: 1 Front Squat @ 84%
On the 7: 1 Front Squat @ 87%
On the 8: 1 Front Squat @ 90%
*Log and notate 1 @ 90%
STIMULUS
This is the first of 3 weeks of a incremental build in percentages on front squats waves
Each set will start on the top of the minute
Have your extra plates nearby beforehand, as you’ll have less than 60 seconds to change out weights between sets
Percentages are based off your 1RM Front Squat
MC: “Marston” (AMRAP – Rounds and Reps)
RX
AMRAP 20:
1 Deadlift (315/205)
10 Toes to Bar
15 Barbell Facing Burpees
RX+
AMRAP 20:
1 Deadlift (405/285)
10 Toes to Bar
15 Barbell Facing Burpees
WORKOUT BACKGROUND
Honoring Blake Marston, a fellow CrossFitter, on the 5 year anniversary of his passing
Special Warfare Operator 1st Class William Blake Marston, 31, of Concord, NH died during Navy SEAL parachute training in DeLand, Fla., Saturday, Jan. 10, 2015, at the age of 31. Marston was assigned to an East-coast based SEAL Team and served in the Navy for six years. Marston completed SEAL Training in 2009. He was a member of CrossFit Rife.
STIMULUS
The big thing that sticks out on paper in this workout is the single heavy deadlift to start each round
This should be a weight that is a little scary and very challenging, but one that allows you to move well without failing any reps
The goal is not to go prescribed here, rather it is to lift something outside your comfort zone that is heavy for a single rep
Choose a toes to bar variation that you are capable of completing 20+ reps unbroken when fresh
You can step or jump out of the burpee, but must takeoff and land with both feet over the bar