MONDAY 3.9.20

Lowry CrossFit – CrossFit

“Grunt Work” Week #6
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Back to full speed after our deload week.

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WU: Warm-up (No Measure)

Foam Roll

Hip Halo

1: Back Squat (CUSTOM)

Set 1 (On the 0:00): 9 Reps @ 78%

Set 2 (On the 2:00): 7 Reps @ 85%

Set 3 (On the 4:00): 5 Reps @ 92%

Set 4 (On the 6:00): 3 Reps @ 97%

Set 5 (On the 8:00): 1 Rep @ 102%

Set 6 (On the 9:30): 1 Rep @ 104%

Set 7 (On the 11:00): 1 Rep @ 106-107%

Set 8 (On the 12:30): 1 Rep @ 107-108%

Set 9 (On the 14:00): 1 Rep @ 107-108%

Set 10 (On the 15:30): 1 Rep @ 107-108%

STIMULUS

Today is the 5th iteration of these Back Squat waves

Increasing loads from two week ago, while maintaining the same exact rep scheme

Sets 1-4 are completed on the 2:00

Sets 5-10 are completed on the 1:30

On sets 7-10, it’s your choice inside the range of 106-108%

These percentages here are based of your 5RM Back Squat

MC: “Overkill” (Time)

21-15-9:

Double Dumbell Power Cleans (50’s/35’s)

Box Jump Overs (24″/20″)

Double Dumbbell Front Squats (50’s/35’s)

Toes to Bar
*Barbell:135/95

EC: Metcon (No Measure)

EXTRA CREDIT:

Body Armor

3 Giant Sets:

15 Double Dumbbell Sumo Deadlifts

25′ Double Dumbbell Overhead Carry

15 Double Dumbbell Prone Rows

25′ Double Dumbbell Overhead Carry

Rest as Needed Between Sets
STIMULUS

“Giant Sets” are big supersets where you move right from one movement to the next while prioritizing quality over speed

We’ll work through 3 movements in today’s Body Armor piece

Choose dumbbell weights that are challenging, but loads that allow you to complete each set without stopping

You can use different dumbbell weights for each movement if you need to

You can build across the 3 sets or stay at the same weight throughout

Rest as needed between sets to preserve quality movement