FRIDAY 2.14.20

13
Feb

FRIDAY 2.14.20

Lowry CrossFit – CrossFit

Fran or Complex Fran (Bar MU prerequisite).

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WU: Warm-up (No Measure)

Quads Foam Roll: 90 Seconds Each Leg

Puppy Pose: 2 Minutes

Laying Front Rack Stretch: 1 Minute

ACTIVATION

General Warmup

1 Minute Bike

1 Minute Wall Squats Video

1 Minute Bike

1 Minute Air Squats

1: Front Squat (CUSTOM)

On the 1:30 x 7 Sets

Set 1 (On the 0:00): 3 Reps @ 75%

Set 2 (On the 1:30): 1 Rep @ 80%

Set 3 (On the 3:00): 3 Reps @ 75%

Set 4 (On the 4:30): 1 Rep @ 83%

Set 5 (On the 6:00): 3 Reps @ 75%

Set 6 (On the 7:30): 1 Rep @ 86%

Set 7 (On the 9:00): 12 Reps @ 60%

*Percentages Based On 1RM Front Squat. Log 1 set at 86% and notate.

STIMULUS

7 total sets of Front Squats today, as we alternate between different percentages and rep schemes

The percentages remain at 75% for each set of 3

The percentages will climb by 3% on the sets of 1 (80-86%)

We’ll finish out the session with a 12-rep drop set at 60%

Sets begin every 90 seconds, with percentages based on your 1RM Front Squat

Over the coming weeks, we’ll gradually increase these percentages

MC: “Complex Fran” (Time)

For Time:

6 Bar Muscle-ups

9 Chest to Bar Pull-ups

12 Pull-ups

21 Thrusters (115/85)

6 Bar Muscle-ups

9 Chest to Bar Pull-ups

12 Pull-ups

15 Thrusters (115/85)

6 Bar Muscle-ups

9 Chest to Bar Pull-ups

12 Pull-ups

9 Thrusters (115/85)

MC2: Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups

EC: Metcon (No Measure)

EXTRA CREDIT:

Body Armor

3 Sets of 7:

Tempo Seated Good Mornings

3 Sets of 15:

Glute Bridges
STIMULUS

Working the muscles of the posterior chain in today’s Body Armor piece

Complete all 3 sets of Good Mornings before moving to the Glute Bridges

Tempo Seated Good Mornings:

Tempo: 3 seconds down, 1 second up

Build in weight or stay the same across the 3 sets

Glute Bridges:

Squeeze for 2-3 seconds at the top of each rep

Slowly lower back down to starting position