FRIDAY 5.29.20


FRIDAY 5.29.20

Lowry CrossFit – CrossFit

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1: Box Squats (On the Minute x 10)

2 Box Squats

All Sets at 60% 1RM Back Squat

Box Height 3″ Below Parallel



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



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%


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



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


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


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