MONDAY 4.1.19
Lowry CrossFit – CrossFit
“Grunt Work”
April 1st – June 24th, 2019
12 Weeks
It’s time to get strong. Announcing “Grunt Work,” our first training cycle following the 2019 Open.
In “Grunt Work”, we have the potent combination of two goals: Strength and Durability.
There is no substitute for raw power in our sport. Yet with that raw power comes a responsibility–to take care of our body. Being strong is one part of the larger puzzle, but being able to use it is another. When we increase our raw power and our ability to use it through proper positioning and mobility, we become bulletproof.
We’ll move better and hit PRs.
We’ll be less injury prone, allowing us to train harder throughout the week.
We’ll chase brilliance in the basics, from the slow lifts to the fast, through consistent progressions.
We’ll incorporate routine “Body Armor” sessions, to balance and bulletproof our body.
And, most notably, we’re going to get very, very strong.
And it all starts Monday, April 1st. Here’s to the season ahead, and becoming the hardest worker in the room. Let’s get to work.
WU: Warm-up (No Measure)
500M Row
Foam Roll
Hip Halo
Banded Shoulder Distraction
Barbell Warm-Up
1: Back Squat (CUSTOM)
6 Reps @ 65%
3 Reps @ 70%
6 Reps @ 65%
3 Reps @ 75%
6 Reps @ 65%
3 Reps @ 80%
Rest 2:00 between sets.
2: Power Snatch (CUSTOM)
On the 1:30 x 4 Sets:
1 Halting Power Snatch (2s at knee-level)
1 Power Snatch
… Directly into:
On the 1:00 x 6 Sets:
1 Power Snatch
Set #1 – 58% of estimated 1RM Power Snatch
Set #2 – 61%
Set #3 – 64%
Set #4 – 67%
Changing to Singles…
Set #5 – 70%
Set #6 – 74%
Set #7 – 78%
Sets #8, 9, 10 – 82%
MC: Metcon (Time)
Body Armor:
3 Giant Sets
16 KB Front Rack Reverse Lunges (16 R/L)
100m Farmers Carry
32 Banded Good Mornings
32 AbMat Sit-Ups
Rest 1 minute between each set.
EC: Glute Bridge (1X50)
EXTRA CREDIT
We are aiming for a single set of 50 repetitions.
Using a bench to elevate our elbows, and a barbell (wrapped with a towel if desired to protect pelvic bone), we are looking to move through all 50 before placing the bar down. We can pause between repetitions, but let’s aim to choose a loading where we can find all 50 with certainty.
For loadings, although it will naturally vary dramatically between athletes, a good place to be here is between 25-30% of our estimated 1RM Deadlift.