FRIDAY 11.29.19

Lowry CrossFit – CrossFit

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WU: Warm-up (No Measure)

Silverback Primer

3 Sets For Quality:

10 Cossack Squats

10 Waiter Squats

*5 Reps Each Side
STIMULUS

Second iteration of this series, aiming to improve from last week.

When we say improve, this translates to improved mechanics. If we improve on the loading as well, that’s awesome, but, it comes second to the quality of the movement.

1: Tempo Front Squat (On the Minute x 9)

On the Minute x 9:

1 Tempo Front Squat

Sets 1-3: 63%

Sets 4-6: 67%

Sets 7-9: 71%

1: “Tempo Deadlift” (7X1)

7 Sets of 1

Sets 1-4: 45-50-55-60%

Sets 5-7: Build to a Moderately Heavy Single

MC: “Steam Roller” (Time)

For Time:

25/20 Cal AB, 15 Chest to Bar Pull-ups, 2 Deadlifts

25/20 Cal AB, 15 Chest to Bar Pull-ups, 4 Deadlifts

25/20 Cal AB, 15 Chest to Bar Pull-ups, 6 Deadlifts

25/20 Cal AB, 15 Chest to Bar Pull-ups, 8 Deadlifts

25/20 Cal AB, 15 Chest to Bar Pull-ups, 10 Deadlifts
RX + Barbell: 315/225

RX Barbell: 275/ 235

STIMULUS

Working through a well balanced triplet workout today: one part mono-structural, one part gymnastics, one part barbell

The deadlifts increase in reps each round, for a total of 30 reps

This should be a heavier load, but one that you could complete 10+ reps unbroken when fresh

The pull-up variation and deadlift weight should be something that can be completed within 3 sets during the workout