MONDAY 6.22.20
Lowry CrossFit – CrossFit
“Grindstone”
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.
Monday
Snatch Complex
Front Squat “10-8-6-4-2”
Conditioning
Tuesday
Gymnastic Capacity
Conditioning
Wednesday
Conditioning
Capacity Builder
Friday
Clean and Jerk Complex
Back Squat “3-6-12”
Conditioning
Saturday
Capacity Builder
Long Conditioning
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
STIMULUS
DESCRIPTION
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
STIMULUS
DESCRIPTION
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
STIMULUS
DESCRIPTION
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)
AMRAP 7:
4 Bar Muscle-ups
8 Front Squats (185/135)
12/9 Calorie Bike Erg
16 Toes to Bar
Rest 3 Minutes
AMRAP 7:
4 Bar Muscle-ups
8 Front Squats (155/105)
12/9 Calorie Bike Erg
16 Toes to Bar
STIMULUS
DESCRIPTION
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
FRONT SQUATS
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
BAR MUSCLE-UPS
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”
TOES TO BAR
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”
SUBS
BAR MUSCLE-UPS
Reduce Reps
Jumping Bar Muscle-ups
Banded Bar Muscle-ups
8 Chest to Bar Pull-ups
TOES TO BAR
Reduce Reps
Feet as High as Possible
Knees to Elbows/Chest/Waist
Toes Raises Video
AAB
Equal Calorie, Row, or Ski Erg
200 Meter Run