MONDAY 6.15.20
Lowry CrossFit – CrossFit
“Hard Hat” Week #11 – Deload Week
Please reserve classes on your Wodify App.
1: Metcon (Weight)
OTM x 10:
1 Pause Back Squat*
One Second Pause at:
Going Down at Parallel
Absolute Bottom of Squat
Going Up at Parallel
STIMULUS
DESCRIPTION
Working a Pausing Back Squat today with 3 separate pauses
These are pauses built in at 3 locations:
Pause for 1 second at parallel on the way down
Pause for 1 second at full depth
Pause for 1 second at parallel on the way up
Stay active in these pauses, as they are designed to work your positioning and help train you to recruit more muscle by squeezing the whole body hard
Build up in weight over the 10 minutes, starting at 50% of your 1RM Back Squat
These 10 reps are on the clock, starting at the top of each minute
MC: “thank u, next” (Time)
5 Rounds:
30 Double Unders
15 Thrusters (75/55)
Directly Into…
5 Rounds:
30 Double Unders
15 Overhead Squats (75/55)
STIMULUS
DESCRIPTION
This two part workout features double unders and weightlifting in each
You’ll complete all 5 rounds of part 1 before moving on to the next
There is no rest between the two parts
Your score is the total time it takes to complete the 10 rounds of work
We expect time ranges for this piece to range from 12-20 minutes
BARBELL MOVEMENTS
The squatting volume is high, but the weight is designed to be relatively light
Choose a weight that allows you to clear the 15 reps with 1 break each round
We’re ideally using one barbell weight for both movements
The barbell will be taken from the floor in this workout
DOUBLE UNDERS
Choose a rep number or variation that allows you to clear this station in less than 45 seconds
Take the large total number of reps (300) into account when choosing how you’ll perform this station
SUBS
DOUBLE UNDERS
Reduce Reps
30 Seconds of Practice
60 Single Unders