Lowry CrossFit – CrossFit
LCF will be closed indefinitely. For those who have home gyms or borrowed equipment, the regularly schedule programming will be available. There will also be a bodyweight workout as an option. Equipment rental is available, please reach out to me if you are interested. Thank you for your unwavering support.
April 6 – TBD
We are going to keep this going until gym doors open back up. Here with you throughout.
“Hard Hat” has largely two definitions:
A lightweight protective helmet, usually of metal or reinforced plastic, worn by workers in industrial settings.
An extremely patriotic person with a conventional, usually unquestioning, sense of morality and work ethic.
One definition is of an object. Something we can hold up.
The other is of character. Something that holds us up.
It goes without saying that these are challenging times. We’re all in this together, trying to figure things out. But we must keep our greatest strength at the forefront of our minds during these times: adaptability. Through challenge and adversity, we thrive. We grow, we adapt, we improve. It is truly our way of life, bringing a unique group together that embraces what’s ahead.
The “Hard Hat” expects tough conditions… and expects to overcome them. This training cycle will be held until we have moved past COVID-19. And it will pass. We don’t know how long it will take, but we will make the absolute best out of every opportunity we have throughout.
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 – 55%
Set #2 – 60%
Set #3 – 65%
Set #4 – 67%
Set #5 – 69%
(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)
On the Minute x 10:
1 Front Squat
3 Back Squats
Barbell loaded at 63% of your estimated 1RM Front Squat for all repetitions
Week #1 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: “Powerhouse” (Time)
On the 5:00 x 5 Rounds:
15/12 Calorie Erg Bike
15 Double DB Power Snatches (35’s/20’s)
9 Thrusters (135/95)
You’ll complete the 3 listed movements for time and rest with whatever time remains until the next 5-minute window
Rounds begin on the 0:00-5:00-10:00-15:00-20:00
Record your time following the 9th thruster, as your score is the slowest of the 5 rounds
We want these rounds to take less than 4 minutes to complete so you have at least 1 minute to rest
MC2: “Castaway” (No Equipment) (AMRAP – Rounds and Reps)
8 Odd-Object Rows
12 Odd-Object Step-Back Lunges
This workout is all about finding a rhythm and a way to keep moving for all 20 minutes
The speed we begin with should be a speed we see ourselves holding through the 12-15 minute mark
Odd-object rows will be the only movement we may break up today
There is no wrong option here – chose a break up strategy that you see yourself being able to move the most and rest the least
Let’s be mindful of the total accumulated volume of odd-object rows as we move into 12-15+ rounds
Set up your odd-object weight to be a heavy and challenging weight
Burpees are standard with chest to ground and full hip extension at the top
Odd-object will be held horizontally across the chest during the lunges
Choose a weight that allows for unbroken reps (6 each side) through the whole 20 minutes
Your score will be total rounds +reps