Lowry CrossFit – CrossFit
Week #7 of “Grunt Work” in our mid-cycle back off week. Following, we’ll have a total of five additional weeks inside this current cycle, building upon the base built in the opening 6.
Volume is reduced significantly, for a specific reason – weights take a toll. In “Grunt Work”, we have a larger emphasis on weights, whether it be percentage builds on the major compound movements, or Body Armor finishers. This requires a necessary reload with the larger picture in mind.
Reducing volume to the tune of ~50% this week, this will buy us the well-deserved recovery so that we can continue the push ahead. Extra time spent on mobility or light skill work is great. But, let’s avoid adding additional volume on top, as our last five weeks will be more challenging than the first six. Let’s rest up.
1: Tempo Back Squat (7X1)
*7s down, 3s pause in bottom.
Set #1 – 58%
Set #2 – 60%
Set #3 – 62%
Set #4 – 64%
Set #5 – 66%
Set #6 – 68%
Set #7 – 70%
1: Back Squat Hold (2 Sets)
:30-:60s Back Squat Hold (135/95)
In the bottom of our squat, we are looking to hold an active position under load. Step out to our regular squat stance, with the next aim being to find the bottom of the squat *with the best active position*.
What is far more important than loading here is the positioning on the bar. After each time duration, stand and return the bar to the rack.
Not for score, but for quality.
MC: “Wall Street” (Time)
40 Kettlebell Swings (53/35)
40 Wallballs (20/14) *Females to a 9′ Target