MONDAY 2.17.20

Lowry CrossFit – CrossFit

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WU: Warm-up (No Measure)

Foam Roll

Ankle/ Hip Mob

Hip Halo

1: Back Squat (CUSTOM)

Set #1 (On the 0:00) – 9 Reps @ 77%

Set #2 (On the 2:00)- 7 Reps @ 84%

Set #3 (On the 4:00) – 5 Reps @ 91%

Set #4 (On the 6:00) – 3 Reps @ 96%

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 @ 105-106%

Set #8 (On the 11:00) – 1 Rep @ 105-106%

Set #9 (On the 12:00) – 1 Rep @ 105-106%

Set #10 (On the 13:00) – 1 Rep @ 105-106%

Set #11 (On the 14:00) – 1 Rep @ 105-106%

STIMULUS

Today marks the 3rd iteration of these Back Squat Waves

Each set of back squats are designed to be completed on the clock

Sets 1-4 completed “On the 2:00”

Sets 5-11 completed “On the 1:00”

We have the chance here to build upon last week’s five heavy singles at 104%

Increase loading by feel

The listed percentages are based on your recently established 5RM Back Squat

2: “Foot Locker” (Time)

For Time

5 Rounds:

9 Toes to Bar

15 Wallballs (20/14)

Directly Into…

5 Rounds:

9 Power Snatches (75/55)

15 Overhead Squats (75/55)
STIMULUS

GENERAL

You’ll complete all 5 sets of Part 1 before moving on to Part 2 of today’s workout

There is no rest between each of the 5 round pieces

Your score is total time it takes to complete the 10 total rounds

We expect this workout to take around 10-18 minutes to complete

WEIGHTED MOVEMENTS

The barbell is intended to be very light

This should be a weight that allows you to complete the power snatches in 2 sets and overhead squats in 1

Choose a medicine ball weight that allows you to complete the wallballs is 2 sets

TOES TO BAR

Choose a rep number or variation that allows the toes to bar to be completed within 1-3 sets

EC: Metcon (No Measure)

EXTRA CREDIT:

Body Armor

3 Giant Sets:

7 Contralateral Kettlebell Reverse Lunge (Left Side)

:20 Single Arm Kettlebell Overhead Split Stance Hold (Left Side)

7 Contralateral Kettlebell Reverse Lunge (Right Side )

:20 Single Arm Kettlebell Overhead Split Stance Hold (Right Side)

Rest 2 Minutes Between Sets
STIMULUS

GENERAL

“Giant Sets” are big supersets, meaning you’ll move directly from one movement to the next while prioritizing quality over speed

The purpose of this Body Armor piece is to challenge our midline stability along with the upper and lower body

Choose kettlebell weights that are challenging, but allow for unbroken sets

Use the same kettlebell weight for both movements

You have the option to increase loading over the 3 rounds or stay at the same weights across

Record all weights used for each movement in the notes section

Rest 2 minutes following the last station of each round