MONDAY 12.9.19

8
Dec

MONDAY 12.9.19

Lowry CrossFit – CrossFit

View Public Whiteboard

WU: Warm-up (No Measure)

Silverback Primer

3 Sets For Quality:

8 Suitcase Deadlifts (Each Side)

12 Double Kettlebell Front Rack Step-ups (6 Each)
STIMULUS

Second iteration of this series, aiming to improve from last week

When we say improve, this translates to improved mechanics

If we improve on the loading as well, that’s awesome, but, it comes second to the quality of the movement

1: Back Squat (CUSTOM)

Set 1: 6 Reps @ 72%

Set 2: 4 Reps @ 78%

Set 3: 2 Reps @ 84%

Rest 3 Minutes

Set 4: 6 Reps @ 78%

Set 5: 4 Reps @ 84%

Set 6: 2 Reps @ 90%

Rest 3 Minutes

Set 7: 6 Reps @ 84%

Set 8: 4 Reps @ 90%

Set 9: 2 Reps @ 96%

STIMULUS

This is the 2nd iteration out of 4 for Back Squat Waves

Increasing by 2% on each lift from last weeks iteration

Rest as needed between sets, but 3 minutes after each 3rd set

These percentages are based of your 5-Rep Back Squat from earlier in the cycle.

1: “Tempo Overhead Squat” (CUSTOM)

Tempo:

7 Seconds Down

7 Seconds Pause in Bottom

7 Seconds Stand

Set 1: 35%

Set 2: 40%

Sets 3-5: 45%

STIMULUS

The Tempo Overhead Squat allows us to build awareness, control, and balance in the overhead squat

Each rep here takes 21 seconds: 7 Seconds Down, 7 Seconds Pause in Bottom, 7 Seconds Stand

These sets are based off your 1RM Overhead Squat and will come out of a rack

With a lot of time under tension, they are designed to be on the lighter side

MC: “Power Moves” (AMRAP – Rounds and Reps)

AMRAP 10:

6 Power Snatches (95/65)

9 Overhead Squats (95/65)

12 Box Jumps (24/20)
STIMULUS

“Power Move” is a shorter triplet workout that includes a relatively light barbell

Looking to complete around 4+ rounds here, which works out to a round at least every 2:30