FRIDAY 2.28.20

27
Feb

FRIDAY 2.28.20

Lowry CrossFit – CrossFit

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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