MONDAY 2.24.20
Lowry CrossFit – CrossFit
WU: Warm-up (No Measure)
Foam Roll
Hip Halo
WU: Back Squat (CUSTOM)
Set 1 (On the 0:00): 9 Reps @ 78%
Set 2 (On the 2:00): 7 Reps @ 85%
Set 3 (On the 4:00): 5 Reps @ 92%
Set 4 (On the 6:00): 3 Reps @ 97%
Set 5 (On the 8:00): 1 Rep @ 102%
Set 6 (On the 9:00): 1 Rep @ 104%
Set 7 (On the 10:00): 1 Rep @ 106-107%
Set 8 (On the 11:00): 1 Rep @ 106-107%
Set 9 (On the 12:00): 1 Rep @ 106-107%
Set 10 (On the 13:00): 1 Rep @ 106-107%
Set 11 (On the 14:00): 1 Rep @ 106-107%
STIMULUS
Today is the 4th iteration of these Back Squat waves
Increasing loads from last week, while maintaining the same exact rep scheme
Sets 1-4 are completed on the 2:00
Sets 5-11 are completed on the 1:00
On sets 7-11, it’s your choice inside the range of 106-107%, based on how last week’s session went
Small increases each week add up quickly
The percentages here are based of your 5RM Back Squat
MC: “Black and Tan” (Time)
3 Rounds:
9 Front Squats (95/65)
7 Toes to Bar
5 Lateral Barbell Burpees
30/21 Calorie Row
3 Rounds:
9 Front Squats (95/65)
7 Toes to Bar
5 Lateral Barbell Burpees
30/21 Calorie Row
3 Rounds:
9 Front Squats (95/65)
7 Toes to Bar
5 Lateral Barbell Burpees
STIMULUS
In today’s conditioning piece, you’ll complete all three rounds of 9-7-5 before moving on to the rower for the 30/21 calories
For clarity, the workout flows like this:
9 Front Squats (95/65)
7 Toes to Bar
5 Lateral Barbell Burpees
9 Front Squats (95/65)
7 Toes to Bar
5 Lateral Barbell Burpees
9 Front Squats (95/65)
7 Toes to Bar
5 Lateral Barbell Burpees
30/21 Calorie Row
9 Front Squats (95/65)
7 Toes to Bar
5 Lateral Barbell Burpees
9 Front Squats (95/65)
7 Toes to Bar
5 Lateral Barbell Burpees
9 Front Squats (95/65)
7 Toes to Bar
5 Lateral Barbell Burpees
30/21 Calorie Row
9 Front Squats (95/65)
7 Toes to Bar
5 Lateral Barbell Burpees
9 Front Squats (95/65)
7 Toes to Bar
5 Lateral Barbell Burpees
9 Front Squats (95/65)
7 Toes to Bar
5 Lateral Barbell Burpees
Note that there is not a row to finish the workout – you’ll only be on the rower twice today
We expect the workout to take around 15-22 minutes to complete
EC: Metcon (No Measure)
EXTRA CREDIT:
Body Armor
3 Giant Sets:
12 Alternating KB Z-Presses (8/Side)
12 Banded Ketllebell Lunges (6/Side)
32 Banded Face Pulls
Rest 2 Minutes Between Sets