MONDAY 6.1.20
Lowry CrossFit – CrossFit
Don’t forget to request your “Personal Training” time slots. Just message Christian to reserve day and time.
1: Metcon (Weight)
Snatch Waves
On the Minute x 11:
Minute 1: 1 Squat Snatch @ 72%
Minute 2: 1 Squat Snatch @ 76%
Minute 3: 1 Squat Snatch @ 80%
Minute 4: Rest
Minute 5: 1 Squat Snatch @ 76%
Minute 6: 1 Squat Snatch @ 80%
Minute 7: 1 Squat Snatch @ 84%
Minute 8: Rest
Minute 9: 1 Squat Snatch @ 84-92%
Minute 10: 1 Squat Snatch @ 84-92%
Minute 11: 1 Squat Snatch @ 84-92%
*Last sets are percentages by feel
STIMULUS
DESCRIPTION
This is week 4 of 4 in this progression
Building on last week, with higher percentages from the start
Final three lifts are based on feel, with a range of 84-92% provided
These Snatch Waves also take place on a running clock
Every minute starting at the 0:00, you’ll complete 1 Squat Snatch
After every 3:00, we’ll take 1:00 of rest
“”Waves”” mean that the percentages will increase for 3 sets, then slightly decrease before climbing even higher
Wave loadings like this are designed to excite your motor neurons, which can help enhance force production despite muscular fatigue
Essentially – they help you move heavy loads even when you’re tired
These percentages are also based on your 1RM Squat Snatch
2: Metcon (Weight)
Stamina Squats
On the 1:30 x 7 Sets:
2 Front Squat
4 Back Squats
Barbell Loaded at 69% 1RM Front Squat
STIMULUS
DESCRIPTION
Week 4 out of 4 in this progression.
As a reminder:
The barbell comes from the rack
Rack the bar and transition directly from the front squats to the back squats
All 6 reps should be completed within the 90 second window
Rounds begin on the 0:00-1:30-3:00-4:30-6:00-7:30-9:00
MC: “Base Camp” (AMRAP – Rounds and Reps)
AMRAP 15:
1 Round of “Strict Cindy”
1 Double Dumbbell Power Clean and Jerk
1 Round of “Strict Cindy”
2 Double Dumbbell Power Clean and Jerk
1 Round of “Strict Cindy”
3 Double Dumbbell Power Clean and Jerk
…
Add (1) Dumbbell Power Clean and Jerk Per Round
Dumbbells: 50’s/35’s
STIMULUS
DESCRIPTION
Climbing the ladder for 15 minutes to start off the week
We’ll alternate between bodyweight movements and a weightlifting movement for 15 minutes
The double dumbbell clean and jerks will climb by (1) rep each round, while “Strict Cindy” rounds stay fixed at one
After the round of 3, you’ll complete 4-5-6-7….
Your score today is total reps completed
1 round of “Strict Cindy” has 30 reps
STRICT CINDY
1 Round of “Strict Cindy”:
5 Strict Pull-ups
10 Push-ups
15 Air Squats
We alternate between an upper body pull, upper body push, and lower body push
Because we’re always switching muscle groups, you’ll be able to better maintain intensity without burning out
Within the workout, choose variations that allow you to complete the pull-ups and push-ups with 2 breaks each
DOUBLE DUMBBELL POWER CLEAN AND JERKS
Only one head of the dumbbell has to make contact with the ground outside of the feet in this movement
After cleaning the weight to the shoulders, you can either push press or push jerk the dumbbells overhead
Choose a weight here that you are confident in completing for 12+ reps unbroken when fresh