MONDAY 3.30.20


MONDAY 3.30.20

Lowry CrossFit – CrossFit

Deload Week

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1: Pausing Back Squat (3 pauses) (EMOM 10 )

* One second pause at:

1. Going Down at Parallel

2. Absolute Bottom of Squat

3. Going Up at Parrallel

1 Pause Back Squat X 10 min.

Working a Pause Back Squat today with 3 separate pauses

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

There are pauses built in at three locations:

Pause for 1 second at parallel on the way down

Pause for 1 second at full depth

Pause for 1 second at parallel on the way up

Build up in weight over the 10 minutes, starting at 50% of your 1RM Back Squat

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

MC: “Lay Up” (Time)



AbMat Sit-Ups

Directly into…


KBS (53/35)

Wallballs (20/14)


We’ll transition from a descending rep scheme workout right into an ascending rep scheme workout

The first part may look familiar, as it is the benchmark workout “Annie”

This all bodyweight couplet opens up for the all weightlifting couplet that follows

There is no rest between the two workouts, as you’ll move directly into the swings and wallballs

Your score is the total time it takes to complete both parts

We expect this workout to take around 15-20 minutes to complete

MC2: “Cookie Monster’ (No Equipment) (AMRAP – Rounds and Reps)


20 “Odd-Object” Ground-to-Overhead

20 Lateral Hops over “Odd-Object”

20 Burpees

20 Lateral Hops over “Odd-Object”

Looking to complete 5+ rounds in this 15 minute AMRAP

Set up the “Odd-Object” add a moderare-heavy weight that will allow you to complete the set unbroken

The main thing to consider today is how to attack the burpees, this is likely where people will get held up

Aim to find a rhythym on the lateral hops and complete the lateral hops unbroken