MONDAY 6.15.20


MONDAY 6.15.20

Lowry CrossFit – CrossFit

“Hard Hat” Week #11 – Deload Week
Please reserve classes on your Wodify App.

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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



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)


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


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


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



Reduce Reps

30 Seconds of Practice

60 Single Unders