FRIDAY 6.25.21

24
Jun

FRIDAY 6.25.21

Lowry CrossFit – CrossFit

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GRUNT WORK
June 21 – August 14, 2021
8 Weeks
To thrive in our sport on the weights, we need two related but independent capacities:
Strength, which is measured by our ability to move a heavy load once.
Stamina, which is the gritty ability to cycle for reps when others put the bar down.
It’s one thing to have a strong back squat for a single, but that doesn’t necessarily transfer to 50 thrusters for time. In “Grunt Work”, we’re going to bridge that gap. Taking the foundational strength from our previous cycle (“Silverback”), our focus turns now towards high volume squatting, barbell cycling intervals, and odd-object Body Armor sessions.
At the conclusion of the cycle, we’ll be re-testing the weightlifting benchmark we opened our previous cycle with – “Silverback”. With 16 weeks of squatting beneath our belt, we’re looking to forward to getting after some new PR’s.

Cycle Schedule
June 21 – July 18 Weeks 1-4 (Block #1)
July 19 Week 5: Deload
July 26 – August 14 Weeks 5-8 (Block #2)

View Public Whiteboard

1: Metcon (Weight)

Grit Squats – Week 1B

3 Supersets:

“X” Back Squats

“X” Front Squats

Rest 2:00 between sets.
Stimulus

– Superset means that we’ll complete our back squats, quickly change out weights (if needed), and then complete our front squats. There is little to no rest between the front squats and back squats but we’ll rest for 2:00 before completing the next super set.

– All percentages based on 5RM Back Squat

*Both front and back squat barbells.

Set 1

8 Back Squats – 70%

5 Front Squats – 66%

Set 2

8 Back Squats – 75%

5 Front Squats – 68%

Set 3

8 Back Squats – 80%

5 Front Squats – 70%

2: Metcon (Weight)

Power Snatch Technique

5 Sets:

1 Power Snatch

1 Snatch Grip Push Jerk

1 Low-Hang Power Snatch

Percentages Based on 1RM Snatch:

Set 1: 60%

Set 2: 65%

Sets 3-5: 65-70%
Stimulus

– Power Snatch: Floor

– Snatch Grip Push Jerk: Back Rack

– Low-Hang Power Snatch: Below The Knee

– Complete these 3 reps unbroken and rest as needed between sets to maintain quality

– Lets aim for a strong lockout and stable overhead position in this complex that will carry over into the rest of the work for today

2: Metcon (Weight)

Power Snatch

On the Minute x 10:

1 Power Snatch

1 Overhead Squat
Stimulus

– Pickup where you left off in weight for the technique piece and steadily build to a heavy single for the day

– Make sure to stand up with the power snatch before initiating the overhead squat

– Only enter your heaviest of the 10 lifts in the scoring section

MC: “Chunky Monkey” (Time)

For Time:

9-8-7:

Power Snatches

Overhead Squats

30/24 Calorie Assault Bike

6-5-4:

Power Snatches

Overhead Squats

30/24 Calorie Assault Bike

3-2-1:

Power Snatches

Overhead Squats

Barbell: 115 / 85 lb