FRIDAY 3.27.20
Lowry CrossFit – CrossFit
LCF will be closed indefinitely. For those who have home gyms or borrowed equipment, the regularly schedule programming will be available. There will also be a bodyweight workout as an option. Equipment rental is available, please reach out to me if you are interested. Thank you for your unwavering support.
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 @ 90%
Set #3 (On the 4:00) – 3 Reps @ 80%
Set #4 (On the 6:00) – 1 Rep @ 93%
Set #5 (On the 8:00) – 3 Reps @ 80%
Set #6 (On the 10:00) – 1 Rep @ 96%
Set #7 (On the 12:00) – 12 Reps @ 70%
*Based off 1RM of FS
STIMULUS
Entering the 6th iteration of these Front Squat Waves
The percentages will stay at 80% for each set of 3
The percentages will climb by 3% on each set of 1 (90-96%)
We’ll finish out the session with a 12-rep drop set at 70%
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
MC: “T-Mobile” (AMRAP – Rounds and Reps)
AMRAP 15:
5 Bar Muscle-Ups or 5 C2B Pull-Ups
10 Overhead Squats (95/65)
15 Deadlifts (95/65)
STIMULUS
GENERAL
In this light weight workout, the reps increase as the complexity of the movement decreases
Let’s choose weights and variations that allow you to complete around 5 rounds over the 15 minutes (Every 3 Minutes)
BAR MUSCLE-UPS
Pick a number or variation that you can complete in under a minute
MC2: “Deck of Cards” (No Equipment) (AMRAP – Reps)
Spades – Odd-Object Zercher Squats
Clubs – Odd-Object to Shoulder
Hearts – Sit-Ups
Diamonds – Burpees
Demo:
https://www.youtube.com/watch?v=WUTzoxCdF20&feature=youtu.be