MONDAY 7.1.19
Lowry CrossFit – CrossFit
“Sled Dog”
July 1st – September 7
10 Weeks
A Sled Dog is depressed when its not working. Yelping and howling outside, it lives for the grind. It can’t wait to run. The harder the job, the more they thrive. Welcoming adverse conditions, they expect the snowstorms, and they expect to overcome them. The Sled Dog knows no other way. The Sled Dog will outwork everyone.
In our previous training cycle, “Grunt Work,” we built a foundational base of strength for the coming CrossFit Games season. Now, we’ll bridge the gap between a higher percentage squat with the stamina of a Sled Dog. Barbell cycling, stamina squats, and higher volume capacity work will be our focus over the next 10 weeks.
Let’s squat heavy, but also be able to race through 10 rounds of “Macho Man.” Let’s snatch heavy, but be able to attack 50 Power Snatches with confidence. Let’s look at Open 19.5, and look forward to the thrusters. The Sled Dog knows no other way.
Training starts Monday, July 1st. Suit up.
WU: Warm-up (No Measure)
500M Row
Foam Roll
Hip Halo
1: Metcon (Weight)
Alternating “On the Minute” x 12 (6 Rounds)
Odd Minutes – 3 Front Squats
Even Minutes – 6 Back Squats
Barbell – 60% of 3-Rep Back Squat
This is 60% of our recently tested 3-Rep Back Squat at the end of our last training cycle. This load is used oin *both* lifts, for all sets. We will be increasing this percentage steadily over the weeks to come. Time remaining in the minute after squats is rest. Post completed load today for tracking purposes.
MC: “Fish out of Water” (Time)
For Time:
2K Row
Directly into 10 Rounds:
3 Power Cleans
6 Pushups
9 Air Squats
RX: 155/105
SC1: 135/95
SC2: 115/80
EC: Metcon (No Measure)
EXTRA CREDIT
Body Armor
3 Giant Sets:
10 Dumbbell Box Step Overs (24″/20″)
10 Tempo Dumbbell Bench Presses
Rest 2:00 between sets.