MONDAY 10.7.19


MONDAY 10.7.19

Lowry CrossFit – CrossFit

“Katana” Week 4:
– – – – – – – – – – – – – – – –
This week, our effort is to prime.
Keeping our lungs at the ready, we’ll sweat and move, while keeping skills fresh. But the aim is to be chomping at the bit for Friday.

Two parts today:
1. Back Squats
2. Conditioning (20 Minutes)

View Public Whiteboard

WU: Warm-up (No Measure)

500M Row

Foam Roll

Hip Halo

1: Back Squat (CUSTOM)

5 Repetitions @ 70%

4 Repetitions @ 75%

3 Repetitions @ 80%

1 Repetition @ 84%

1 Repetition @ 87%

1 Repetition @ 90%

Rest as Needed Between Sets


Completing 6 working sets of Back Squats at increasing percentages of your 1RM

Starting with some more moderate percentages, followed by 3 heavier singles

Rest as needed between sets to preserve the quality of each

MC: “Rug Mouse” (AMRAP – Reps)

20 Minute Assault Bike

On the 0:00, 4:00, 8:00, 12:00 and 16:00:

8 Chest to Bar Pull-ups

8 Burpee Box Jump Overs (24/20)

50′ Double Dumbbell Front Rack Walking Lunge (50’s/35’s)

Your score today is total calories accumulated on the Assault Bike in 20 minutes (keep the monitor running the whole workout)

There are five instances where you’ll be off the bike, completing work that will take you away from the scored movement

Every 4 minutes (starting on the 0:00) you’ll complete 8 chest to bar pull-ups, 8 burpee box jump overs, and a 50 foot double dumbbell front rack walking lunge

If those 3 movements take you 2 minutes, for example, you’ll have 2 minutes on the bike before moving back to the chest to bar pull-ups on the 4:00

Choose a weight on the dumbbells that enables you to complete the 50 feet unbroken every round

Choose a chest to bar number or variation that you can complete unbroken every time

There is no need to stand to full extension on the box