MONDAY 2.10.20
Lowry CrossFit – CrossFit
WU: Warm-up (No Measure)
Hip Halo
1: Back Squat (CUSTOM)
Back Squat
Set #1 (On the 0:00) – 9 Reps @ 76%
Set #2 (On the 2:00)- 7 Reps @ 83%
Set #3 (On the 4:00) – 5 Reps @ 90%
Set #4 (On the 6:00) – 3 Reps @ 95%
Set #5 (On the 8:00) – 1 Rep @ 100%
Set #6 (On the 9:00) – 1 Rep @ 102%
Set #7 (On the 10:00) – 1 Rep @ 104%
Set #8 (On the 11:00) – 1 Rep @ 104%
Set #9 (On the 12:00) – 1 Rep @ 104%
Set #10 (On the 13:00) – 1 Rep @ 104%
Set #11 (On the 14:00) – 1 Rep @ 104%
Percentages Based On 5RM Back Squat
Sets 1-4 Completed “On the 2:00”
Sets 5-11 Completed “On the 1:00”
STIMULUS
Week #2 in our progression.
Last week, we climbed towards a heavy single. Our average percentage point of the five heavy singles was 104%. Today, we’re after volume, versus absolute. Aiming for five singles at 104%.
Working off a running clock for this piece
Sets 1-4 Completed “On the 2:00”
Sets 5-11 Completed “On the 1:00”
2: Clean Pull+ Hang Clean Pull+ Hang Squat Clean (On the 1:30 x 6 Sets:)
Set 1: 50%
Set 2: 53%
Set 3: 56%
Sets 4-6: 60%
STIMULUS
We’ll use this Clean Complex as a primer for the Hang Squat Cleans that follow in today’s conditioning piece
Complete a set every 90 Seconds for 6 Sets
Rounds begin on the 0:00 – 1:30 – 3:00 – 4:30 – 6:00 – 7:30
These percentages are based off your estimated 1RM Hang Squat Clean
All 3 reps are designed to be completed without dropping the barbell
MC: “Underrated” (AMRAP – Reps)
AMRAP 9:
30 Double Unders
1 Hang Squat Clean (135/95)
30 Double Unders
2 Hang Squat Cleans (135/95)
30 Double Unders
3 Hang Squat Cleans (135/95)
…
Climb By 1 Rep Each Round
STIMULUS
Over the 9 minutes of work, the hang squat clean reps climb by 1 every round
The double under reps will remain the same throughout the workout
Let’s choose a double under variation or rep number that can ideally be completed in 1 set each round
The hang squat cleans should be performed at a weight that you could cycle for around 12-15 reps unbroken when fresh
The score for this workout is total reps completed at the end of the 9 minutes *including double unders
EC: Metcon (No Measure)
EXTRA CREDIT:
Body Armor
3 Giant Sets:
7 Single Arm Tempo Kettlebell Deadlifts (Left)
15 Weighted AbMat Sit-ups
7 Single Arm Tempo Kettlebell Deadlifts (Right)
:15-30 Second Ring Plank Hold
Rest As Needed Between Sets
STIMULUS
This core focused Body Armor piece is for quality over speed
Choose challenging loads on all movements that still allow for unbroken sets
You can build in weight or stay the same across the 3 Giant Sets
Focus on a 3 sec. negative for Single Arm Tempo Kettlebell Deadlifts
On the Weighted AbMat Sit-ups, anchor the feet and hold the dumbbell high on the chest throughout the full range of motion