FRIDAY 2.7.20


FRIDAY 2.7.20

Lowry CrossFit – CrossFit

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WU: Warm-up (No Measure)

Hip Halo

Ankle Mob

1: Box Front Squats (On the Minute x 7 (on the 0:00))

2 Box Front Squats

Sets 1-2: 50% 1RM Front Squat

Sets 3-4: 55% 1RM Front Squat

Sets 5-7: 60% 1RM Front Squat


These Box Front Squats are the first part of a two-part running clock piece

Every minute on the minute, starting on the 0:00, we’ll complete 2 Box Front Squats until the 7 minute mark

You’ll then have a 2 minute rest before beginning part 2

These percentages are based off your 1RM Front Squat

The goal of the Box Front Squat is to come to a dead stop on the box for a brief moment to stop momentum before standing up aggressively

Choose a box height that is just below parallel (you can also stack plates)

You will not rock back onto the box like a traditional Box Back Squat

2: Front Squat Complex (On the 2:00 x 5 Sets (On the 9:00))

1 “One and One Quarter” Front Squat

1 Front Squat
Set 1: 50% 1RM Front Squat

Set 2: 55% 1RM Front Squat

Sets 3-5: 60% 1RM Front Squat


Part 2 of this running clock piece starts on the 9:00

Rounds begin every 2 minutes (9-11-13-15-17)

Each complex includes a “one and one quarter” front squat plus a regular front squat

The “one and one quarter front squat” is designed to strengthen the bottom most part of the squat

In the “one and one quarter squat”, you’ll squat to full depth, stand to about parallel, and then return to the bottom before standing to full extension

MC: “Man on Fire” (Time)

For Time:

5 Rounds of “Nate”

100 Double Unders

4 Rounds of “Nate”

100 Double Unders

3 Rounds of “Nate”

100 Double Unders

2 Rounds of “Nate”

100 Double Unders

1 Round of “Nate”
1 Round of “Nate”:

2 Ring Muscle-ups

4 Kipping Handstand Push-ups

8 Kettlebell Swings (70/53)

*RMU sub BMU or C2B Pull-Ups or Pull-Ups

EC: Metcon (No Measure)


3 Sets Not For Time:

9 Barbell Romanian Deadlifts

15 Strict Parallel Bar Dips

21 GHD Sit-ups

Rest 2 Minutes Between Sets

This Body Armor piece is for quality and control over speed

Choose a challenging barbell weight for the Romanian Deadlifts, but one that you’ll complete straight each time

You can increase loads each round or stay the same across

Choose a variation / rep scheme for the Bar Dips that allows you to complete the 15 reps in no more than 3 sets

Choose a number of GHD Sit-ups that allows you to complete all reps without having to break