FRIDAY 2.28.20
Lowry CrossFit – CrossFit
WU: Warm-up (No Measure)
MOBILITY
Hip Halo
Barbell Ankle Stretch: 1-2 Minutes
Pigeon Pose: 1-2 Minutes Each Sidewe
Front Squat Hold: 1-2 Minutes
1: Front Squat (CUSTOM)
Front Squat
On the 1:30 x 7 Sets
Set 1 (On the 0:00): 3 Reps @ 79%
Set 2 (On the 1:30): 1 Rep @ 84%
Set 3 (On the 3:00): 3 Reps @ 79%
Set 4 (On the 4:30): 1 Rep @ 87%
Set 5 (On the 6:00): 3 Reps @ 79%
Set 6 (On the 7:30): 1 Rep @ 90%
Set 7 (On the 9:00): 12 Reps @ 64%
*Percentages based on 1RM Front Squat
STIMULUS
Entering week 3 of these Front Squat Waves
We’ll climb by another 2% across all lifts over last week
The percentages will stay at 79% for each set of 3
The percentages will climb by 3% on each set of 1 (84-90%)
We’ll finish out the session with a 12-rep drop set at 64%
Sets begin every 90 seconds (0:00 – 1:30 – 3:00 – 4:30 – 6:00 – 7:30 – 9:00)
These percentages based on your 1RM Front Squat
MC: “Fortitude” (AMRAP – Reps)
Alternating On the Minute x 30 (15 Rounds):
Even Minutes: 15/12 Calorie Row
Odd Minutes: 15 Burpees
STIMULUS
GENERAL
“”Fortitude”” is a CompTrain Benchmark workout that combines two simple movements over a longer time domain
We’ll alternate on the minute between these two stations for 30 minutes, or 15 rounds total
While the workout has a prescribed rep scheme, let’s adjust these numbers to something you are confident you could complete in around 50 seconds per movement each round
Your score today will be the lowest rounds of row calories + your lowest round of burpees
For Example:
If you complete the 15 calorie row and 15 burpees on every round, your score for the day is 30
If you are able to maintain 15 calories on the rower, but drop to 12 burpees in one round, your score for the day is 27