FRIDAY 8.30.19


FRIDAY 8.30.19

Lowry CrossFit – CrossFit

Weekend and Labor Day Schedule:
Saturday 8.31
8:00am- WOD
9:00am-11:00am- Open Gym

Sunday 9.1.19
10:00am-12:00pm- Open Gym

Monday (Labor Day) 9.2.19
9:00am WOD
**all other regularly scheduled classes canceled.

View Public Whiteboard

WU: Warm-up (No Measure)

500M Row

Foam Roll

Hip Halo

1: Box Squats (EMOM 7)

Box Squat (On the 0:00)

On the Minute x 7:

2 Box Squats


For these box back squats, set the box just below parallel

Start around 55% of your 1RM Back Squat and Build over the 7 rounds

The focus here is on control and speed coming off the box over the weight used

This is part 1 of a 2-part “running clock” piece

The box squats will go from 0:00 – 7:00

You’ll rest from 7:00 – 10:00 before beginning the clean complex, which lasts from 10:00 – 20:00


Box Squats

Click here to see a video example of the box squat

The box squat is designed to utilize more glutes, hamstring, and back than the traditional back squats

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)

Clean Complex (On the 10:00)

Every 1:30 x 7 Sets:

1 Power Clean

1 Hang Squat Clean

1 Squat Clean

All three reps of the complex are desinged to be completed without letting go of the bar

The power clean and squat clean come from the ground, while the hang squat clean starts above the knee

With the clock still running from part 1, these rounds will begin on the 10:00 – 11:30 – 13:00 – 14:30 – 16:00 – 17:30 – 19:00

The following percentages are based off of your 1RM Squat Clean:

Set 1: 60%

Set 2: 65%

Set 3: 70%

Sets 4-7: Build to a Heavy Complex

Make sure to prepare for the quick, 3-minute transition from the final box squat to the first set of this clean c

MC: “Squeaky Clean” (Time)

“Squeaky Clean”

3 Rounds:

400 Meter Run

7 Power Cleans

7 Hang Squat Cleans

7 Squat Cleans

Barbell: 115/85

In this 3-round workout, we’re looking to choose a lighter barbell weight that you could cycle for 20+ cleans unbroken when fresh

The power cleans and squat cleans will come from the floor, while the hang squat cleans will take place from anywhere above the knees