MONDAY 2.3.20


MONDAY 2.3.20

Lowry CrossFit – CrossFit

Grunt Work
Feb 3 – Mar 28, 2020
8 Weeks
It’s one thing to have the raw strength.
It is another, to be able to use it.
When we’re aiming towards the bigger goal of “getting stronger”, we’re chasing two things:
Absolute Strength, which is measured by our ability to move a heavy load once.
Raw Stamina, which is gritty ability to cycle for reps when others put the bar down.
In other words, a strong front squat doesn’t necessarily transfer to 50 thrusters for time. There’s training to be done between… and that is what we’re after in our next eight weeks. Grunt Work.

In our previous cycle, “Silverback”, we built the body from the ground up. We developed a functional base to work with. “Grunt Work” adds the teeth to this raw strength. Layering in higher volume squatting, odd-object intensive Body Armor, and a new series of barbell cycling, called Beast Builders.

Silverback built the fortress. Grunt Work weaponizes it.
Time to go on the attack.

Cycle Template
This is 90% consistent throughout our training cycle. We have select days where we have purposefully moved training parts to other days in the week to ensure we mitigate excessive overlap. If we deviate from the below template, it is indeed on purpose with the greater picture in mind.

Monday – Back Squat + Body Armor + Conditioning
Tuesday – Conditioning + Gymnastic Skill + Aerobic Capacity
Wednesday – Beast Builder + Conditioning + Midline
Thursday – Active Recovery or Rest
Friday – Front Squat + Conditioning + Body Armor
Saturday – Long Conditioning + Midline

View Public Whiteboard

WU: Warm-up (No Measure)

Row or Bike 2 min

Foam Roll

Hip Halo

1: Back Squat (CUSTOM)

On the 0: 9 Reps @ 70%

On the 2: 7 Reps @ 77%

On the 4: 5 Reps @ 84%

On the 6: 3 Reps @ 89%

On the 8: 1 Rep @ 96%

On the 9: 1 Rep @ 99%

On the 10: 1 Rep @ 102%

On the 11: 1 Rep @ 105%

On the 12: 1 Rep @ 108%

Percentages of your 5RM Back Squat


Working off a running clock for today’s back squat piece

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

We’ll steadily climb in percentages across the 9 sets

Complete the warmup sets listed below before beginning the listed working sets

MC: “Dead Space” (Time)

On the 5:00 x 5 Rounds:

7 Power Snatches (115/85)

15/12 Calorie Assault Bike

7 Overhead Squats (115/85)

20 x 10 Meter Shuttle Runs

In our interval conditioning piece, you’ll work through the four listed movements for time and then rest until the next interval begins

Rounds start on the 0:00 – 5:00 – 10:00 – 15:00 – 20:00

Your score is the slowest of the 5 rounds

We want rest built in to preserve intensity, so cap these rounds at 4 minutes to allow for at least 1 minute of recovery

Choose a light-moderate barbell weight that allows for touch and go power snatches and unbroken overhead squats

Both barbell movements are ideally performed at the same weight, unless there is a big gap between snatch and overhead squat capacity

Set cones 10 meters apart for the shuttle runs, counting a rep every time 1 point of contact touches beyond the cone

EC: Metcon (Weight)


Body Armor

3 Giant Sets:

16 Dumbbell Front Rack Step Back Lunges (Foot Elevated)

:30 Second Dumbbell Hollow Hold

Rest 2 Minutes Between Sets

A “Giant Set” means that you’ll move with a purpose from one movement to the next while prioritizing quality over speed

For the Step Back Lunges, alternate legs on each rep for a total of 8 each side

Choose weights that are challenging, but allow you to complete the 16 reps without stopping

We recommend standing on a 45# plate, but you can go higher or lower as you see fit

The Dumbbell Hollow Hold is accumulated time and does not have to be completed unbroken

Choose weights that allow you to complete the 30 total seconds in no less than 10 seconds at a time

On both movements, you have the option to increase loading with each set or stay at the same challenging weight across

Use separate sets of dumbbells for each movement, as we can likely move significantly more weight on the lunges than the hollow holds