FRIDAY 5.29.20
Lowry CrossFit – CrossFit
1: Box Squats (On the Minute x 10)
2 Box Squats
All Sets at 60% 1RM Back Squat
Box Height 3″ Below Parallel
STIMULUS
DESCRIPTION
Week 3 of 4 in this progression
Increasing by 5% over last week
Next week will be our last week building in weight for this iteration
Use 60% of your 1RM Back Squat for all 10 sets today
MOVEMENT FOCUS
BOX SQUAT
The box squat is designed to utilize more glutes, hamstring, and back than the traditional back squat
We’ll break this movement down into 4 parts: Stance, Down, Sitting, and Up
For the stance, we want to take a wider stance than usual to help pin point the posterior chain more
On the way down, think about sitting back slowly so the shins are vertical instead of dropping straight down
We want to briefly pause in a sitting position to take away the stretch reflex of the movement instead of just bouncing off the box
The goal is to be explosive as possible on the way up to our standing position ”
SUBS for not having box.
Pausing Back Squats (3 Seconds in Bottom)
2: Metcon (Weight)
Clean and Jerk
Minute 1: 1 Squat Clean and Jerk @ 68%
Minute 2: 1 Squat Clean and Jerk @ 72%
Minute 3: 1 Squat Clean and Jerk @ 76%
Minute 4: Rest
Minute 5: 1 Squat Clean and Jerk @ 72%
Minute 6: 1 Squat Clean and Jerk @ 76%
Minute 7: 1 Squat Clean and Jerk @ 80%
Minute 8: Rest
Minute 9: 1 Squat Clean and Jerk @ 76%
Minute 10: 1 Squat Clean and Jerk @ 80%
Minute 11: 1 Squat Clean and Jerk @ 84%
STIMULUS
DESCRIPTION
This is the first week of 2 in this clean and jerk progression
These “waves” will also take place on a running clock
Every minute starting at the 0:00, you’ll complete 1 Squat Clean and Jerk
After every 3:00, we’ll take 1:00 of rest
“”Waves”” mean that the percentages will increase for 3 sets, then slightly decrease before climbing even higher
Wave loadings like this are designed to excite your motor neurons, which can help enhance force production despite muscular fatigue
Essentially – they help you move heavy loads even when you’re tired
These percentages are also based on your 1RM Clean and Jerk
MC: “eHarmony” (Time)
For Time:
30 Sumo Deadlift High Pulls
30 Front Squats
30 Hang Squat Cleans
30 Power Snatches
30 Overhead Squats
* On the Minute: 5 Burpees
* Barbell: 75/55
STIMULUS
DESCRIPTION
Burpees at the top of every minute will interrupt your progress on this chipper workout
Starting on the 0:00 and every minute thereafter, you’ll complete 5 standard burpees
With whatever time remains in the minute, complete as many reps of the barbell movements as you can
After each set of burpees, pick up wherever you left off in the round
We expect this workout to take between 9-15 minutes to complete
BURPEES
This number is meant to be relatively small
This station ideally takes 20 seconds or less to complete, giving you 40 seconds to work through the scored movements
Adjust the rep number as needed to meet this stimulus
Being standard burpees, you’ll clap at full extension with some air under the feet at the finish
BARBELL MOVEMENTS
We’ll use a single lightweight barbell for all 5 movements today
Choose your weight based off the most challenging for you – likely the overhead squat
This should be a load that you could cycle for at least 30+ reps unbroken when fresh
Within the workout, we’re looking for touch and go sets throughout