MONDAY 3.30.20
Lowry CrossFit – CrossFit
Deload Week
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
STIMULUS
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)
50-40-30-20-10:
Double-Unders
AbMat Sit-Ups
Directly into…
5-10-15-20-25:
KBS (53/35)
Wallballs (20/14)
STIMULUS
GENERAL
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)
AMRAP 15:
20 “Odd-Object” Ground-to-Overhead
20 Lateral Hops over “Odd-Object”
20 Burpees
20 Lateral Hops over “Odd-Object”
STIMULUS
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