MONDAY 2.24.20

23
Feb

MONDAY 2.24.20

Lowry CrossFit – CrossFit

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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