FRIDAY 5.8.20
Lowry CrossFit – CrossFit
1: Metcon (Weight)
Tempo Back Squat
On the 1:30 x 5 Sets:
1 Tempo Back Squat
1 Back Squat
Set 1: 55% 1RM Back Squat
Set 2: 60% 1RM Back Squat
Sets 3-5: 65% 1RM Back Squat
STIMULUS
DESCRIPTION
A lot of time under tension in this Back Squat complex will help you develop good technique, control, and strength through the full range of motion
The first rep has a tempo – the second does not
The Tempo: 5 Seconds Down + 5 Seconds Up
These sets are based off percentages of your 1RM Back Squat
Rounds begin on the 0:00-1:30-3:00-4:30-6:00
MC: “Bubbles” (AMRAP – Rounds and Reps)
(On the 10:00…)
AMRAP 12:
8 Barbell Facing Burpees
25 Double Unders
STIMULUS
DESCRIPTION
An all-gymnastic repeat from 2.4.20 – gauging pacing and work capacity
Bar Facing Burpees:
Set up a bar with standard plates on it to elevate it off the ground
Square up to the bar in the bottom of the burpee
You can jump up or step up out of the burpee
Take off and land onn the jump over with two feet
Choose a double under variation or rep number that can ideally be completed unbroken each round
EC: Metcon (No Measure)
EXTRA CREDIT:
Body Armor
3 Sets Not For Time:
9 Barbell Romanian Deadlifts
15 RIng or Bar Dips
21 GHD Sit-ups or Weighted Sit-Ups
Rest 2 Minutes Between Sets