MONDAY 12.9.19
Lowry CrossFit – CrossFit
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