FRIDAY 12.20.19
Lowry CrossFit – CrossFit
**REVISED EVENING SCHEDULE
Open Gym- 4:00pm-6:30pm
The programming has a lot of components and will run longer than an hour.
WU: Warm-up (No Measure)
Silverback Primer
3 Sets For Quality:
5 Tempo Ring Rows
10 Front Rack Reverse Lunges
:20 Second Front Squat Hold
STIMULUS
First of two iterations, next being a week from today
Let’s set the baseline today for this set with our best movement
We can increase the loading next week
1: Tempo Front Squat (On the 1:30 x 7 Sets:)
Tempo:
10 Seconds Down, No Pause, Stand Fast
Start around 55% of your 1RM Front Squat and build to a heavy single for the day
Rounds begin on the:
0:00 – 1:30 – 3:00 – 4:30 – 6:00 – 7:30 – 9:00
2: Push Press (4X6)
4 Sets of 6
Rest 2 Minutes Between Sets
STIMULUS
This is week 2 of 4 of this push press progression
As a reminder, the weight stays the same across all 4 sets
Let’s aim to build on last week’s loading, adding 2-4%
For Example:
Last Week’s Weight: 200#
This Week’s Weight: 204-208#
The 6 reps come from the rack and are meant to be completed unbroken each set
MC: “Blitzen 2019” (Time)
5 Rounds:
20/15 Calorie Row
10 Thrusters (115/85)
STIMULUS
GENERAL
“Blitzen” is a repeat workout from 10.29.18 **weight was 95/65.
Expect the 5 rounds to take between 8-15 minutes to complete
THRUSTERS
The barbell in “Blitzen” starts from the floor, not the racks
This should be a moderate thruster weight that can be completed in 1-2 sets each round
Aim for something 1 weight jump up from what you’re accustomed to using in common thruster workouts
EC: Metcon (No Measure)
EXTRA CREDIT:
Bike Recovery
3 Rounds (12 Minutes Total):
3 Minutes Light
1 Minute Moderate
STIMULUS
Looking to flush out the legs here after a big lower body effort in “Blitzen”
This recovery piece is not for score
12 Minutes Total on the Bike:
3 Minutes Light
1 Minute Moderate
If unable to Bike:
Same Format on Row or Ski Erg
Easy 1 Mile Jog