MONDAY 11.23.20


MONDAY 11.23.20

Lowry CrossFit – CrossFit

November 23, 2020 – Open 2021
There are many creatures we look to for inspiration. But there are none like the racehorse.
When we picture one, a few words come to mind. Focus. Commitment. Power. Preparation. Competition. Victory.
Now hang on that last word for a moment… “victory.” How does the racehorse define it?
The racehorse knows no trophy. No medals, no podium. It doesn’t even know how many competitors there are… or how fast they may be. It instead commits it’s focus to one aim: giving the absolute best effort. The blinders worn in the arena symbolize the champion mindset – to race our own race, and leave everything on the floor… regardless of what is to the left and right of us.
Open 2021 preparation is upon us. Let’s get to work.
Monday Stamina Squats + Oly Technique + Conditioning Tuesday Conditioning + Gymnastics Wednesday Conditioning + Barbell Cycling Friday Conditioning + Gymnastics Saturday Olympic Heavy + Conditioning
Note – Using daily conditioning as our base, this template is the 90% solution. There will be weeks where we slightly alter to minimize overlap, and maximize recovery.
Phase #1 – Nov 23 to Dec 23
Deload Week – Dec 24 – Jan 1 (Xmas Eve through New Years)
Phase #2 – Jan 2 to the End of Open 2021
*Our deload week in “Racehorse” will take place through the holiday break. We’ll start our deload on Christmas Eve, and will return to full volume the day after New Years. This (9) day deload is two additional days than the usual, but allows travel without feeling pressured to find a gym. We talk about being present often, and at this time of the year we want nothing else than our athletes to spend quality time with family.
Stamina Squats Squatting is a staple to every training cycle, and “Racehorse” is no exception.
The focus however is less on absolute strength (1RM), and more on our ability to cycle. Think about the capacity it takes to cycle three sets of 20 thrusters with minimal

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1: Metcon (Weight)

Stamina Squats

On the Minute x 8 (4 Rounds):

Min 1 – 5 Front Squats

Min 2 – 10 Back Squats

Single barbell, loaded throughout at 50% of our 1RM Front Squat.

of 1RM Front Squat

– Week 1 of 5 of this squat progression.

– Week after week, we’ll reduce the reps-per-set, *while* increasing the total rounds.

– Purpose here is to build strength and risilience in our ability to cycle through higher volume squats… a very common demand in competition, no less the Open.

– To be clear, the barbell is loaded with a SINGLE weight for all squats, with your individualized percentage above.

2: Metcon (Weight)

Snatch Technique

6 Sets:

1 Low-Hang Power Snatch

1 Low-Hang Squat Snatch

Set 1 – 60% of 1RM Snatch of 1RM Snatch

Set 2 – 65% of 1RM Snatch

Set 3 – 70% of 1RM

Sets 4+5+6 – 75% @calc(75

– The “Low-Hang” position is beneath the knee, but *not* touching the floor (think 2″ off the floor).

– Always start by deadlifting the bar to full extension, and then lower into the low-hang.

– With both reps starting from this position, our focus is bar and body positioning beneath the knee.

– Taking away the ability to “rest” the bar on the floor, we are forced to work harder to maintain sound positioning on these reps.

– Lats on… drive the knees back and out of the way as we keep the bar close.

MC: “Chasing Waterfalls” (Time)

4 Rounds:

30/24 Cal Row

30 Wall Balls (20 / 14 lb)

30 Alternating Dumbbell Power Snatches (50 / 35 lb)

– Mid-to-long range time domain (~20:00), where our aim is consistency across the four rounds.

– The loads on both the wallball and dumbbell snatch are on the lighter side so that we can complete the first round unbroken (and easily) if we went for it.