FRIDAY 12.13.19
Lowry CrossFit – CrossFit
WU: Warm-up (No Measure)
Hip Halo
Silver Back Primer
3 Rounds:
10 Glute Bridges
:15 Seconds Single Legged Glute Bridge Hold
:30 Seconds Front Rack Hold
:45 Seconds Plank Hold
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 9:1 Tempo Front Squat)
Tempo:
3 Seconds Down
3 Seconds Bottom Pause
3 Seconds Stand
Sets 1-3: 63%
Sets 4-6: 67%
Sets 7-9: 71%
STIMULUS
This is week 2 of 2 for this iteration of Tempo Front Squats
Our percentages are increasing by 3% across each lift
The percentages used are based off your 1RM Front Squat
Each lift should take 9 seconds to complete:
3 Seconds Down
3 Seconds Bottom Pause
3 Seconds Stand
MC: “Stairmaster” (Time)
30-20-10:
Row Calories
Dumbbell Box Step-Ups (50/35) (24″/20″)
Directly Into…
10-20-30:
Alternating Dumbbell Snatches (50/35)
Wallballs (20/14)