FRIDAY 6.5.20
Lowry CrossFit – CrossFit
1: Box Squats (On the Minute x 10)
2 Box Squats
All Sets at 65% 1RM Back Squat
Box Height 3″ Below Parallel
STIMULUS
DESCRIPTION
Week 4 of 4 in this progression, as we increase our load over last week
Use 65% 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
2: Metcon (Weight)
Minute 1: 1 Squat Clean and Jerk @ 72%
Minute 2: 1 Squat Clean and Jerk @ 76%
Minute 3: 1 Squat Clean and Jerk @ 80%
Minute 4: Rest
Minute 5: 1 Squat Clean and Jerk @ 76%
Minute 6: 1 Squat Clean and Jerk @ 80%
Minute 7: 1 Squat Clean and Jerk @ 84%
Minute 8: Rest
Minute 9: 1 Squat Clean and Jerk @ 84-92%
Minute 10: 1 Squat Clean and Jerk @ 84-92%
Minute 11: 1 Squat Clean and Jerk @ 84-92%
STIMULUS
DESCRIPTION
This is the week 2 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
The last 3 sets are percentages by feel, working between 84-92%
MC: “Opposite Day” (Time)
30-20-10:
Power Snatches (95/65)
Box Jump Overs (24/20)
Directly Into…
10-20-30:
Power Clean and Jerk (95/65)
Lateral Barbell Burpees
STIMULUS
DESCRIPTION
We’ll work through back-to-back couplet workouts that combine an Olympic lift with a “jumping” bodyweight movement
You’ll start off by completing all the reps of power snatches and box jump overs in part 1 before advancing to part 2
There is no rest between part 1 and 2 – you’ll move directly from one to the next
The format of the workout is designed to allow you to keep moving forward even as volume accumulates – as the barbell and jumping movements get less complex in part 2
The intended time range for this workout is between 14-24 minutes
BARBELL MOVEMENTS
Choose your barbell weight based off the more challenging movement – the power snatch
This should be a lighter load that you are capable of cycling for 21+ reps unbroken when fresh
LATERAL BARBELL BURPEES
You can jump up or step up out of the burpees
Take off with two feet when jumping over the bar
You do not have to stand to full extension on the jump
BOX JUMP OVERS
Just like on the burpees, you do not have to stay to full extension on the box
You can face the box or perform these laterally
Jump up to the box to perform this movement as prescribed