Lowry CrossFit – CrossFit
WU: Warm-up (No Measure)
2:00 Row, AAB or Erg
Hip Halo Protocol
Banded Shoulder Distraction
PVC Pass Thru’s
Snatch Balance Practice
Build to a moderate (80% of 1RM of snatch)
10 min cap.
1: “High Hang Pausing Squat Snatches” (“On the 1:30” x 4 Sets: 2 Snatches)
There are (2) pauses in this movement:
High Hang – Where the bar is in contact with the “pockets”.
Receiving Position – Bottom of our overhead squat, as we receive the barbell.
Set #1 – 50%
Set #2 – 55%
Set #3 – 60%
Set #4 – 65%
All percentages are based off our estimated 1RM Squat Snatch.
5:00 min cap
1: Snatch (EMOM 11)
On the Minute x 11:
Minute 1 @ 70%
Minute 2 @ 75%
Minute 3 @ 80%
… Minute 4 – Rest
Minute 5 @ 75%
Minute 6 @ 80%
Minute 7 @ 85%
… Minute 8 – Rest
Minute 9 @ 80%
Minute 10 @ 85%
Minute 11 @ 90%
Following a wave build today. The theme of today’s wave build is three repetitions, climbing in load, followed a single step back at the start of the next “wave”. Said another way, three steps up, one step back. For 3 waves, or rounds, in full.
Wave training provides a unique advantage.
Traditionally, climbing (ascending) loads is the way athletes warm and build to heavier loads. Although at its core fundamentally correct, we can leverage the waves, taking a small step back every handful of lifts, to focus on technique.
Post-Tetanic Potentiation is a term that describes what happens when we undergo a heavy lift. We take on a heavy attempt, and because of so, the body in a natural reaction “fires up”. It senses, through the heavy load, that it needs to perform. Coordination increases. A higher percentage of muscle fibers inside the body turn on. From an evolutionary and survival standpoint, we can see some parallels.
By climbing back down for a single lift, we can take this heightened performance, and apply it very well. With the slight step back one stair, before going three more forward, we can find a very crisp, well executed repetition. And can carry that technique to the following two heavier lifts.
That, in essence, is the reasoning behind many of the waves we will undergo. Not always the case when we build, but a great variance we will often train in.
MC: “Shut Down” (6 Rounds for time)
On the 4:00 x 6 Rounds:
12 Dumbbell Power Snatches (50/35)
12 Burpees Over Dumbbell
12 x 10 Meter Shuttle Runs
Dumbbell Power Snatches – “Open” standards here, with both ends of the DB touching the ground between repetitions. These are alternating, resulting in six repetitions on each arm.
Burpees over Dumbbell – Imagine the dumbbell is a barbell. Complete these burpees lateral to the dumbbell, with our body along the long axis of the bell. Regular burpee standards apply here… two feet jump back, and two feet jump forward. Follow that with a two-foot hop over the dumbbell – which can be lateral, or facing. Athlete’s choice. Naturally, staying lateral and tight to the dumbbell will be the fastest method here.
Shuttle Sprints – A total of 12 x 10 meter shuttles, or said another way, “six down and backs”. Setting up a 10 meter lane with two markers indicating the 0 and the 10m, shuttle sprints to and from. Here, footwork is of large importance here. The speed, accuracy, and amount of steps we take in our transition to and from a turnaround point, coupled with our quick burst of acceleration out of the turnaround, separates athletes here. Be methodical in the turnaround, and explosive coming out of to get back up to running speed.
EC: Metcon (AMRAP – Reps)
Ascending Ladder for 7:00:
1 Ring MU, 3/2 Calorie Assault Bike
2 Ring MU, 6/4 Calorie Assault Bike
3 Ring MU, 9/6 Calorie Assault Bike