MONDAY 12.2.19
Lowry CrossFit – CrossFit
WU: Warm-up (No Measure)
PRIMER
3 Sets For Quality:
8 Suitcase Deadlifts (Each Side)
12 Double Kettlebell Front Rack Step-ups (6 Each)
1: Back Squat (CUSTOM)
Back Squat Waves
Set 1: 6 Reps @ 70%
Set 2: 4 Reps @ 76%
Set 3: 2 Reps @ 82%
3 Minutes Rest
Set 4: 6 Reps @ 76%
Set 5: 4 Reps @ 82%
Set 6: 2 Reps @ 88%
3 Minutes Rest
Set 7: 6 Reps @ 82%
Set 8: 4 Reps @ 88%
Set 9: 2 Reps @ 94%
STIMULUS
This is the 1st iteration out of 4 for Back Squat Waves
Rest as needed between sets, but 3 minutes after each 3rd set
These percentages are based of your 5RM Back Squat
MC: “Flinstones” (Time)
2 Rounds:
50 Wallballs (20/14)
40/30 Calorie AAB or Row
30 Toes to Bar
20 Alternating Dumbbell Snatches (50/35)
EC: Metcon (No Measure)
EXTRA CREDIT:
Body Armor
For Quality, 3 Sets:
:20 Seconds L-Sit
:30 Seconds Hip Extension Hold
:40 Seconds Tempo Back Squat*
Rest 2 Minutes Between Sets
*Tempo: 10 Seconds Down, 20 Seconds Bottom, 10 Seconds Up
STIMULUS
The 3 sets are not for time, rather for quality
The time listed is accumulated time, but we’re resting enough between movements where these can be completed unbroken
Tempo Back Squat:
Use a weight here where you can stick to the tempo
You have the option to increase weight or stay at the same weight across all 3 sets
L-Sits:
There are to be completed on parallettes
If you don’t have parallettes or struggle with keeping the feet high, complete the movement hanging from a pull-up bar and try to keep your feet as high as possible
Hip Extension Hold:
SUBSTITUTIONS
Hip Extension Hold
30 Seconds Deadlift Top Hold (Moderate-Heavy Weight)
30 Second Weighted Front Plank