MONDAY 6.22.20


MONDAY 6.22.20

Lowry CrossFit – CrossFit

June 22 – August 23, 2020
9 Weeks

Phase #1 – 5 Weeks
Mid-Cycle Deload – Week #6, July 27
Phase #2 – 3 Weeks

A grindstone isn’t a sexy piece of equipment. By itself, it’s just a thick stone that sits on a rusty wheel. What it can create on the other hand, is quite deadly. The grindstone creates weapons, and the sharpest of them all.

“Grindstone” bridges the gap between “Hard Hat” and our journey towards the 2021 Open. Effectively using elements from “Barbell NInja”, we won’t be missing a beat. We didn’t fall off pace, nor was COVID-19 in the way… all of this was part of our way.

Much like the grindstone, the work here won’t be sexy. And it definitely won’t be easy.
Our focus in “Grindstone” is capacity building. In the recent months, we focused on building a strong base through heavier percentage lifting, on both Olympic and traditional lifts. We’re going to shift gears some now. Our aim in “Grindstone” is to turn that strength into usable capacity in all facets of our sport – from the 1RM attempt, to barbell cycling, to approaching rounds of 21 thrusters at a moderate load.

One might think that COVID-19 was an obstacle in the way. But what if it were truly part of our way? “Grindstone” Through adversity breeds strength, conviction, and the will to win.

We love the grind.
Training starts Monday the 22nd.

Snatch Complex
Front Squat “10-8-6-4-2”

Gymnastic Capacity

Capacity Builder

Clean and Jerk Complex
Back Squat “3-6-12”

Capacity Builder
Long Conditioning

View Public Whiteboard

1: Metcon (Weight)

Snatch Technique [A]

On the 1:30 x 5 Sets:

2 Snatch Drops

2 Tall Snatches

Set 1: Empty Barbell

Set 2: 35% of 1RM Snatch

Sets 3-5: 35-45% of 1RM Snatch


The first part of todays Snatch Technique work will train us to get under the bar quickly

Both movements start at full extension and focus on a fast, aggressive drop

Note that there is no dip and drive with the legs to elevate the bar – the only motion is down

These loads are designed to be very light, so adjust percentages as necessary

Rounds begin every 90 seconds [0:00 – 1:30 – 3:00 – 4:30 – 6:00]

2: Metcon (Weight)

On the 2:00 x 5 Sets:

1 Low Hang Power Snatch

1 Power Snatch

1 Low Hang Squat Snatch

1 Squat Snatch

Set 1: 60% of 1RM Snatch

Set 2: 63% of 1RM Snatch

Sets 3-5: 66% of 1RM Snatch


We’ll increase our loading in the second part of Snatch Technique work

“”Low Hang”” is defined as just below the knee

The focus of this piece is to keep the bar close to the body as your navigate the knees

These 4 reps are designed to be completed without letting go of the bar

Rounds begin every 2 minutes [0:00-2:00-4:00-6:00-8:00]

3: Front Squat (CUSTOM)

On the 3:00 x 5 Sets:

Set 1: 10 Reps @ 60% of 1RM Front Squat

Set 2: 8 Reps @ 65% of 1RM Front Squat

Set 3: 6 Reps @ 70% of 1RM Front Squat

Set 4: 4 Reps @ 77% of 1RM Front Squat

Set 5: 2 Reps @ 85% of 1RM Front Squat



The reps will decrease as the loading increases in this running clock front squat piece

You’ll start a new set every 3 minutes [0-3-6-9-12]

This format ensures you have adequate rest between efforts

These sets are designed to be completed unbroken, so adjust percentages as needed based on feel

MC: “7-on-7” (2 Rounds for reps)


4 Bar Muscle-ups

8 Front Squats (185/135)

12/9 Calorie Bike Erg

16 Toes to Bar

Rest 3 Minutes


4 Bar Muscle-ups

8 Front Squats (155/105)

12/9 Calorie Bike Erg

16 Toes to Bar


This two part workout features gymnastics, weightlifting, and cardio components

The reps stay the same in the second AMRAP 7, but the weight on the front squat decreases

This drop in weight is designed to allow you to complete a similar amount of work despite fatigue

Record your total rounds and reps for both parts, as your score is the sum total of the 2 efforts

Choose weights and variations that will allow you to complete 2+ rounds in each AMRAP


Both weights used today are meant to be on the moderate side

These should be challenging loads that you can complete in 1-2 sets

The barbell will be taken from the ground

You are allowed to squat clean the first rep

Change out your weights during the 3 minutes of rest between rounds


Choose a rep number or variation that allows you to clear this station in 45 seconds or less

See further down the page for “subs”


If you have 21+ toes to bar unbroken when fresh, look to complete this station as written

If you’re not quite there, consider reducing reps or choose another variation from “subs”



Reduce Reps

Jumping Bar Muscle-ups

Banded Bar Muscle-ups

8 Chest to Bar Pull-ups


Reduce Reps

Feet as High as Possible

Knees to Elbows/Chest/Waist

Toes Raises Video


Equal Calorie, Row, or Ski Erg

200 Meter Run