MONDAY 4.13.20
Lowry CrossFit – CrossFit
The gym is closed indefinitely, due to the public order issued by governor.
1: Metcon (Weight)
On the 1:30 x 5 Sets:
1 Snatch Pull
1 Hang Squat Snatch (just above knee)
1 Hang Squat Snatch (just below knee)
Set #1 – 60%
Set #2 – 65%
Set #3 – 68%
Set #4 – 71%
Set #5 – 74%
STIMULUS
GENERAL
Week 2 in this complex, building on last week’s percentages
(3) reps in each complex
Hang onto the bar for the full complex
Focus here is bar positioning in the pulling phases
2: Metcon (Weight)
Stamina Squats
On the Minute x 10:
1 Front Squat
3 Back Squats
Barbell loaded at 65% of your estimated 1RM Front Squat for all repetitions
STIMULUS
GENERAL
Week #2 of a 5 week squat cycle
Each minute consists of a single front squat and three back squats
Same weight is used throughout, and all reps come from the rack
Today’s load is on the light/moderate side as we set the baseline
Next week we will be building in percentages
MC: “Barbarian” (3 Rounds for time)
On the 10:00 x 3 Rounds:
20 Pull-ups
30 Push-ups
40 AbMat Sit-ups
50 Air Squats
600/500 Meter Row
STIMULUS
GENERAL
A new round starts every 10 minutes in this longer bodyweight cardio piece (0:00 – 10:00 – 20:00)
You’ll complete the 5 listed movements for time and rest whatever time remains until the next round begins
For Example: If a round takes you 8 minutes to complete, you’ll have 2 minutes to rest
With rest built in, let’s try to push the pace through these movements
Record all three times – as your score is the slowest of the three rounds
Let’s cap these rounds at 9 minutes to ensure we have at least 1 minute of rest
MC2: “Trustfall” (No Equipement) (AMRAP – Rounds and Reps)
AMRAP 20:
40 Air Squats
10 Strict HSPU (or 20 Push-ups)
10 Reverse Burpees
*Every 2 Minutes (Starting at 0): 40 Line Hops
STIMULUS
DESCRIPTION
We’ll work through 4 movements in this longer, all bodyweight workout
Every 2 minutes, starting at the beginning of the workout, you’ll complete 40 line hops
Over and back = 1 rep on the line hops
With the remaining time in the 2-minute window, get as far as you can into the rounds of squats, HSPU (or push-ups), and reverse burpees
When the clock hits the next 2 minute interval, you’ll complete 40 more line hops before picking up where you left off
Your score is total rounds and reps completed at the end of 20 minutes
The line hop reps do not count towards your score