23
Jun
MONDAY 6.24.19
Lowry CrossFit – CrossFit
De-load Week.
A necessary lower volume week in order to continue the push forward. In a week from today, we’ll be starting our next cycle – “Sled Dog”.
“Sled Dog” will build upon “Grunt Work”, with a larger focus on barbell cycling and shear work capacity in movements that we commonly see in competition. The full cycle details will be announced on Friday.
WU: Warm-up (No Measure)
500M Row
Foam Roll
Hip Halo
Front Rack Mob
1: Front Squat (CUSTOM)
5 Sets:
1 Tempo Pausing Front Squat
1 Front Squat
Tempo: 5s negative, 3 second pause in bottom. Regular stand.
Set #1 – 60% of 1RM Front Squat
Set #2 – 65%
Sets #3+4+5 – 70%
MC: “Jack Daniels” (Time)
For Time:
1,000 Meter Run
50 Thrusters (65/45)
30 CTB Pull-Ups