FRIDAY 3.6.20

5
Mar

FRIDAY 3.6.20

Lowry CrossFit – CrossFit

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WU: Warm-up (No Measure)

500M Row

Foam Roll

Hip Halo

Front Rack Stretch

1: 5 Pause Front Squat (7X1)

The 5 pauses take place for 2 seconds each at the following locations:

Quarter Squat

Parallel

Below Parallel (bottom of squat)

Parallel

Quarter Squat
*Percentage based of 1RM Front Squat

5-Pause Front Squat

Set 1: 50%

Set 2: 55%

Set 3: 60%

Set 4: 65%

Sets 5-7: 65-75%

MC: 4-Wheel Drive (AMRAP – Reps)

5 Rounds:

AMRAP 4:

21/15 Calorie Assault Bike

15 Burpee Box Jumps (24″”/20″”)

Max 10 Meter Shuttle Runs

Rest 4 Minutes Between Rounds
STIMULUS

GENERAL

In this high intensity interval piece, you’ll work for 4 minutes and then rest for 4 minutes

With a lot of rest built in, we’re looking to bring the heat when it’s time to work

Rounds begin on the 0:00 – 8:00 – 16:00 – 24:00 – 30:00

Once you finish the bike and burpee box jumps, you’ll complete as many 10 meter shuttle runs as you can in the time remaining

Record total shuttle runs for each round, as your score is lowest number of the 5 rounds

BURPEE BOX JUMPS

You can jump or step out of the burpee, but must jump up to the box

Make sure to stand to full extension on top of the box before jumping or stepping back down

10 METER SHUTTLE RUNS

Set cones 10 meters apart for the shuttle runs, counting a rep every time 1 point of contact touches beyond the cone

We want at least 1 minute for the shuttle runs, so reduce the volume or cap the bike and burpee box jumps at 3 minutes for each

SUBS

Assault Bike

Equal Calorie Row