MONDAY 1.6.20

Lowry CrossFit – CrossFit

“Silverback” Week 8:
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Our first full week back, and we are ready.

Today is our second to last Squat Wave session, now transitioning to a 4-3-2 repetition scheme.

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WU: Warm-up (No Measure)

5 min general warm-up

3 Sets Not For Time:

12 Band Resisted Dead Bugs (6/Side)

10 Tempo Dumbbell Squats (5/Side)

8 Pausing Frog Bridges
STIMULUS

First of three iterations, next being a week from today

Let’s set the baseline today for this set with our best movement

We can increase the loading next week

1: Back Squat (CUSTOM)

Back Squat Waves

Set 1: 4 Reps @ 83%

Set 2: 3 Reps @ 89%

Set 3: 2 Reps @ 95%

STIMULUS

All percentages are based off your 5-Rep Heavy Back Squat

We’ll repeat this 4-3-2 scheme next week at higher percentages

We’ll re-test our 5-Rep Back Squat in the week that follows

MC: “Grim Reaper” (2 Rounds for reps)

AMRAP 5:

21-15-9:

Overhead Squats (95/65)

Toes to Bar

Rest 5 Minutes

AMRAP 5:

15-12-9:

Thrusters (95/65)

Chest to Bar Pull-ups
STIMULUS

In today’s conditioning piece, we’ll work through two 5-minute AMRAPs with 5 minutes of rest between

Choose lighter barbell weights that you could complete 25+ reps of both movements unbroken when fresh

The barbell weight is ideally the same for both movements, unless your thruster and overhead squat capacity are drastically different

Choose gymnastics variations that you could complete 20+ reps of both movements unbroken when fresh

You could also keep the weights and variations the same and adjust volume:

First AMRAP Example: 15-12-9

Second AMRAP Example: 12-9-6

If you finish the set of 9’s within these windows, you’ll move back to the large opening set

Your score for each couplet is total number of reps completed

EC: Metcon (No Measure)

Body Armor

3 Sets:

7 Seated Single Arm Arnold Press (Each Side)

:30 Seconds Ring Plank Support

14 Weighted AbMat Sit-ups