FRIDAY 7.2.21

1
Jul

FRIDAY 7.2.21

Lowry CrossFit – CrossFit

** Holiday Schedule Alert πŸ‡ΊπŸ‡ΈπŸŽ‡πŸŽ†
Monday, July 5th 2021
9:00am-12:00pm
Hero WOD-9:30am
**all other classes cancelled.

Please continue to register for classes in Wodify. Also, continue to cancel classes when you aren’t able to make them.

View Public Whiteboard

1: Metcon (Weight)

Grit Squats – Week 2B

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:

7 Back Squats – 73%

5 Front Squats – 68%

Set 2:

7 Back Squats – 78%

5 Front Squats – 70%

Set 3:

7 Back Squats – 83%

5 Front Squats – 72%

MC: “Wall to Wall” (AMRAP – Rounds and Reps)

AMRAP 15:

30 Double Unders, 15/12 Calorie Row

10 Wallballs 20 / 14 lb

30 Double Unders, 15/12 Calorie Row

20 Wallballs 20 / 14 lb

30 Double Unders, 15/12 Calorie Row

30 Wallballs 20 / 14 lb



[Add 10 Wallballs Per Round]
Stimulus

– Conditioning Category: Threshold

– The double unders and rowing numbers will remain the same as the wallballs climb by 10 reps each round

– Men: 10 Foot Target with 20#

– Women: 9 Foot Target with 14#

– Score: Total Rounds and Reps

Strategy

THE BIG TAKEAWAYS

1. With the reps on the ball increasing each round, it can be helpful the break these reps up from the beginning. It’s not about the size of the set. Big sets can zap our energy for the other two movements and cause us to take longer rest, especially as the reps climb. Sets of 5-10 with quick breaks between should get the job done.

2. There can be a lot of transitions in the workout today, so make it a goal to get in and out of the rower quickly and to get the hands on the rope and ball as soon as you can. Have the “just start” mentality.

Modifications

DOUBLE UNDERS

– 45 Single Unders

– 30 Line Hops

– :20s Ski/Bike Effort

Β 15/12 CALORIE ROW

– 12/9 Cal Assault

– 12/9 Cal Ski

– 200m Run

WALLBALLS

– Single Dumbbell Thrusters

– Empty Barbell Thrusters

EC: Metcon (No Measure)

EXTRA CREDIT

Body Armor

3 Giant Sets:

25ft. Forward Dumbbell Bear Crawl 50 / 35 lb ‘s

100m Farmers Carry

Rest 2:00 Between Sets.