FRIDAY 3.20.20
Lowry CrossFit – CrossFit
WU: Warm-up (No Measure)
Hip Halo
Front Rack Stretching
Ankle Mob
1: Front Squat (CUSTOM)
On the 2:00 x 7 Sets
Set 1 (On the 0:00): 3 Reps @ 80%
Set 2 (On the 2:00): 1 Rep @ 88%
Set 3 (On the 4:00): 3 Reps @ 80%
Set 4 (On the 6:00): 1 Rep @ 91%
Set 5 (On the 8:00): 3 Reps @ 80%
Set 6 (On the 10:00): 1 Rep @ 94%
Set 7 (On the 12:00): 12 Reps @ 68%
*Percentages based on 1RM Front Squat
STIMULUS
Entering the 5th iteration of these Front Squat Waves
We’ll climb in percentages across all lifts from two weeks ago
The percentages will stay at 80% for each set of 3
The percentages will climb by 3% on each set of 1 (88-94%)
We’ll finish out the session with a 12-rep drop set at 68%
Sets begin every 2 minutes (0:00 – 2:00 – 4:00 – 6:00 – 8:00 – 10:00 – 12:00)
These percentages based on your 1RM Front Squat
1: “Task Priority Fight Gone Bad” (Time)
3 Rounds:
30 Wallballs (20/14, Females to 9′ Target)
30 Sumo Deadlift High Pulls (75/55)
30 Box Jumps (24″/20″)
30 Shoulder To Overhead (75/55)
30/21 Calorie Row
Rest 1:00 between rounds.
STIMULUS
GENERAL
“Task Priority Fight Gone Bad” is a twist on the classic benchmark workout “Fight Gone Bad”
Rather than completing 1 minute stations, we’ll work through 150/140 reps per round
Your score is the total time, including rest, it takes you to complete the 3 rounds
We expect this to be a longer piece that takes around 18-30 minutes to complete
EC: Metcon (No Measure)
EXTRA CREDIT:
Body Armor
3 Giant Sets:
:30s Kettlebell Side Plank (Left Arm)
:30s Kettlebell Side Plank (Right Arm)
50′ Dumbbell Death March
Rest 2 Minutes Between Sets
GENERAL
A “Giant Set” means that you’ll move with a purpose from one movement to the next while prioritizing quality over speed
Our focus in this piece is on the midline and posterior chain
Choose weights for the kettlebell side planks and death marches that allow you to complete the full distance and times unbroken
You can build in weight or stay at a challenging load across