FRIDAY 2.14.20
Lowry CrossFit – CrossFit
Fran or Complex Fran (Bar MU prerequisite).
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