FRIDAY 5.1.20
Lowry CrossFit – CrossFit
1: Box Squats (On the Minute x 10:)
2 Box Squats
All sets at 65% of 1RM Back Squat
Box height just below parallel
STIMULUS
GENERAL
Week 4 of 4 in this progression, adding 5% from last week
Set the box height just below parallel
All sets are completed at 65% of your 1RM Back Squat
Weight is not the focus point – speed is
After sitting back to a vertical shin position, explode off the box
Accelerate out of the bottom as aggressively as you can
1: Metcon (Weight)
On the 1:30 x 5 Sets:
3-Position Squat Clean
1 Split Jerk
Set 1: 65%
Set 2: 70%
Sets 3-5: 75-85%
STIMULUS
Increasing our percentages by 5% across the board in this Clean and Jerk Technique piece
The first set begins at the 12:00 on the running clock, with the other 4 rounds happening on the 13:30 – 15:00 – 16:30 – 18:00
Within these 90 second windows, you’ll complete 4 reps on the barbell
The first three reps are a 3-position squat clean:
1st Position: Squat Clean From Pockets
2nd Position: Squat Clean From 1 Inch Above Knee
3rd Position: Squat Clean From Floor
The fourth barbell rep is a standard split jerk
These percentages are based off your 1RM Clean and Jerk and are designed to be heavier than our first technique piece
2: Clean and Jerk (Heavy 1)
In a 5-Minute Window:
Build to a Moderately Heavy Clean and Jerk
STIMULUS
DESCRIPTION
Starting at the 20:00 mark on the running clock, you’ll have 5 minutes (Until 25:00) to build to a moderately heavy Clean and Jerk
This is not meant to be an all out 1RM max, rather a feeler for where you currently are with this movement
With only 5 minutes to work, you can expect to have 3-5 attempts at this
Since the final set of the “Clean and Jerk Technique” that comes before this ends at 75-85% of your 1RM Clean and Jerk – look to start just slightly above that for your first attempt
MC: “Alone Together” (Time)
On the 4:00 x 6 Rounds:
6 Burpee Box Jumps (24’/20″)
9 Kettlebell Swings (70/53)
12/9 Calorie Bike Erg
STIMULUS
DESCRIPTION
Working through fast and simple intervals to end the day
All movements are designed to be “low skill, high speed”
You’ll complete the 3 movements for time and then rest with whatever time remains until the next 4 minute window
Rounds begin on the 0:00 – 4:00 – 8:00 – 12:00 – 16:00 – 20:00
With rounds likely taking only about 1:30 to complete – these are meant to be nearly all out sprints
Your score is the slowest of the 6 rounds