FRIDAY 7.10.20
Lowry CrossFit – CrossFit
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1: Back Squat (3-6-12)
Back Squat
3 Reps @ 106% of 10RM Back Squat
6 Reps @ 99% of 10RM Back Squat
12 Reps @ 91% of 10RM Back Squat
STIMULUS
DESCRIPTION
Increasing by 3% over last week for this Back Squat piece
We’ll start with heavier weights/low reps and move towards lighter weights/higher reps over these 3 sets
The percentages are based off your 10RM Back Squat
We completed a 10RM Back Squat test recently on 6.8.20
If you don’t have this number, you can estimate your 10RM as roughly 75% of your 1RM Max or 85% of your 5RM
Rest as needed between sets to maintain quality movement and unbroken sets
2: Metcon (Weight)
Clean and Jerk Primer [On the 0:00]
5 Min to practice:
2 Muscle Cleans
2 Tall Squat Cleans
1 Push Jerk
1 Split Jerk
30-55% of 1RM Clean and Jerk
STIMULUS
DESCRIPTION
The first part of todays Clean and Jerk Technique work will train a strong turnover with the elbows and a fast drop underneath the bar
We’re repeating this piece from last week with the intention of increasing weight slightly in sets 2-5
These loads are designed to be light, so adjust percentages as necessary
Rounds begin every 90 seconds [0:00 – 1:30 – 3:00 – 4:30 – 6:00]
See further down the page for a complex demo
MUSCLE CLEAN
There is no re-bend of the knees after reaching full extension
Lock the legs hard and fire the elbows through quickly
TALL CLEANS
This movement begins tall on the toes at full lower body extension
From here, there is no dip and drive with the legs to elevate the bar – the only motion is down
3: Metcon (Weight)
Clean and Jerk Complex [On the 5:00]
On the 2:00 x 5 Sets:
1 Low-Hang Power Clean
1 Push Jerk
1 Low-Hang Squat Clean
1 Split Jerk
Set 1: 69% of 1RM Clean and Jerk
Set 2: 74% of 1RM Clean and Jerk
Sets 3-5: 79% of 1RM Clean and Jerk
MC: “Dirt Nap” (Time)
3 Rounds:
15 Hang Squat Cleans (115/85)
15 Lateral Barbell Burpees
STIMULUS
DESCRIPTION
“Dirt Nap” is a repeat workout last completed on 5.22.19
In this couplet, we have a short-range sprint effort
Scores for the last time this workout was completed ranged from 4-10 minutes
HANG SQUAT CLEANS
Today is a day that we are looking to hold onto the barbell for larger rep counts, versus smaller sets
Barbell weight selection is the most important piece of getting the right stimulus
Choose a weight that you are confident in completing with 1 just break during the workout
If you’re on the fence, go with the lighter option and cycle big sets
LATERAL BARBELL BURPEES
For the lateral barbell burpee, you can jump-up or step-up out of the bottom
A two foot takeoff over the bar is prescribed
You do not have to stand to full extension when jumping over the bar “