MONDAY 3.2.20

1
Mar

MONDAY 3.2.20

Lowry CrossFit – CrossFit

“Grunt Work”” Week #5 (De-Load Week)
——————-
A necessary step back in our regular volume to continue the push ahead on Week #6.

View Public Whiteboard

WU: Warm-up (No Measure)

Foam Roll

Hip Halo

1: Pausing One and a Quarter Squat (EMOM 10)

Pause for 2 seconds in the bottom of the initial squat

Pause for 2 seconds at the top of the “”one quarter”” squat

Return to full depth and stand to full extension
1 Pausing “”One and One Quarter”” Squat

Sets 1-2: 50%

Sets 3-4: 53%

Sets 5-6: 56%

Sets 7-8: 59%

Sets 9-10: 62%

STIMULUS

Working a new movement today with the Pausing One and One Quarter Back Squat

This movement is designed to strengthen the bottom most part of the back squat

Movement Order: You’ll squat to full depth, stand to about parallel, return to full depth, then stand to full extension

There are pauses built in at two locations:

Pause for 2 seconds in the bottom of the initial squat

Pause for 2 seconds at the top of the “”one quarter”” squat

These percentages are based on your 1RM Back Squat

These 10 reps are on the clock, starting at the top of each minute

MC: “Pinball” (AMRAP – Reps)

5 Rounds:

1 Minute Wallballs (20/14)

1 Minute Alternating Dumbbell Power Snatches (50/35)

1 Minute Assault Bike Calories

1 Minute Rest
STIMULUS

GENERAL

We’ll work for 3 consecutive minutes before resting for 1 in this 5-round workout

Keep a running count of your reps for each round and record them on a whiteboard during your rest period

Youre score is total reps accumulated over the 5 rounds

EC: Metcon (No Measure)

EXTRA CREDIT:

Body Armor

1 Round, Not For Time:

15 Barbell Hip Thrusts

100′ Single Dumbbell Overhead Walking Lunge

15 Barbell Hip Thrusts

100′ Single Dumbbell Overhead Walking Lunge

15 Barbell Hip Thrusts
STIMULUS

BARBELL HIP THRUSTS

Feel free to build in weight over the 3 sets of Hip Thrusts

Squeeze for 1 second at the top of each rep before controlling the weight back down

Choose heavier weights that allow for this level of control

SINGLE DUMBBELL OVERHEAD WALKING LUNGE

Use the same dumbbell weight for both rounds of overhead walking lunges

This should be a challenging load, but one that allows you to complete the 50 foot segments unbroken

You’ll switch which arm is holding the dumbbell at the 50 foot mark

The back knee should touch the ground on each rep

Bring the lower body to full extension between steps “