MONDAY 3.23.20
Lowry CrossFit – CrossFit
LCF will be closed indefinitely. For those who have home gyms or borrowed equipment, the regularly schedule programming will be available. There will also be a bodyweight workout as an option. Equipment rental is available, please reach out to me if you are interested. Thank you for your unwavering support.
1: Back Squat (CUSTOM)
Set #1 (On the 0:00) – 5 Reps @ 80%
Set #2 (On the 2:00)- 4 Reps @ 87%
Set #3 (On the 4:00) – 3 Reps @ 94%
Set #4 (On the 6:00) – 2 Reps @ 98%
Set #5 (On the 8:00) – 1 Rep @ 102%
Set #6 (On the 10:00) – 1 Rep @ 105%
Set #7 (On the 12:00) – 1 Rep
Set #8 (On the 14:00) – 1 Rep
Set #9 (On the 16:00) – 1 Rep
*Percentages based on 5RM Back Squat
MC: “Simple Plan” (Time)
3 Rounds For Time:
50 Air Squats
35 Push-ups
25/18 Calorie Row
STIMULUS
GENERAL
Bodyweight movements are the highlight of this simple triplet workout
The balance between lower body push, upper body push, and total body pull should allow you to move relatively quickly through each movement
We expect times these three rounds to take around 9-15 minutes to complete
MC2: “Cairo” No equipment (AMRAP – Rounds and Reps)
Ascending Ladder for 15:00:
2 Odd-Object to Shoulder
2 Odd-Object Goblet Squats
2 Odd-Object Facing Burpees
4 Odd-Object to Shoulder
4 Odd-Object Goblet Squats
4 Odd- Object Facing Burpees
*Continue to add 2 reps to each movement
Stimulus
Let’s see how far we can get in this 15 Minute workout
After each set of burpees we’ll add 2 reps to each movement
Let’s try to hold on to the Odd-Object through the squats and break up the Odd-Object to shoulder when we need to
Your score here will be total rounds + reps * For Example *
If you complete the rounds of 12’s for each movement and make it through 14 Odd-Object to Shoulder and 10 Odd-Object Goblet Squats your score would be 12+24
We want planned breaks here, and not to get forced into long breaks