FRIDAY 8.21.20
Lowry CrossFit – CrossFit
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1: Metcon (Weight)
Clean and Jerk Stamina
On the Minute x 5:
5 “Touch and Go” Power Clean and Jerks
Week #3 of 3
[Recommended Starting/Outlook Weights]:
Week 3: 57-62% of 1RM Clean and Jerk
STIMULUS
DESCRIPTION
The final week of this progression
Just like the last 2 weeks, use the same weight for all 5 sets
We are shooting to hit a PR on this piece and go heavier than last week.
Complete 5 unbroken reps at the top of each minute [0-1-2-3-4] and rest with whatever time remains
2: Back Squat (10 RM )
STIMULUS
DESCRIPTION
We are using the previous week’s progressions to work up to a new 10 rep max back squat.
You should choose a weight that is a given for the first 5 reps, challenging for reps 6-8, and then dig deep for the final 2.
Rest as needed at the top of each rep and focus on speed out of the bottom of each rep.
STRATEGY
BACK SQUAT
Focus on keeping a good bracing position and your entire shoe flat on the floor.
We want to keep four points of contact between the floor and our feet.
Inside and outside ball of our foot.
Heel down
Big toe pressed into the floor.
Keep our eyes slightly above the horizon to keep a mature squat position.
MOVEMENT PREP
Warmup Sets
10-8-5
Starting light and adding to the bar each set before reaching your working weight.
MC: “Dumbo” (Time)
5 Rounds For Time:
15/12 Calorie Assault Bike
10 Double Dumbbell Thrusters
5 Double Dumbbell Box Step-Overs
Dumbbells: 50’s/35’s
Box: 24″/20″
STIMULUS
DESCRIPTION
The highlight of this triplet workout is the odd-object dumbbell movements
This “grindy” 5-round workout is intended to take around 12-18 minutes to complete
DOUBLE DUMBBELL THRUSTERS
Let’s choose our weight today based off the double dumbbell thrusters
This should be a weight that you are capable of completing for 20+ unbroken reps when fresh
Within the workout, these are ideally completed in no more than 2 sets each round
You are allowed to squat clean the first rep of each set if you’d like
DOUBLE DUMBBELL BOX STEP-OVERS
Hold the dumbbells in the hang position (by your sides) for this station
You do not have to stand to full extension on top of the box
Alternate which leg steps up to the box on every rep
You can face the box or complete these laterally