MONDAY 7.27.20
Lowry CrossFit – CrossFit
Please continue to schedule classes on the wodify app. Thank you.
“Grindstone” Week #6 – Deload Week
1: 2k Row (Time)
Max Effort 2k Row
STIMULUS
DESCRIPTION
We’ll begin the week by completing our annual 2k benchmark on the rower
We last tested this effort on 7.16.19
This is the priority for the day, so let’s aim to bring the focus and intensity here
Just like a easy 1 mile jog compared to a 1 mile time trial, we reap the benefits by pushing the pace
Follow the instructions below to set-up the monitor on a Concept 2 Rower:
Select Workout
New Workout
Single Distance
Set to 2000 Meters
2: Metcon (Weight)
Squat Snatch Complex
On the 1:30 x 5 Sets:
Pausing Hang Squat Snatch
Pausing Low Hang Squat Snatch
Hang Squat Snatch
Low Hang Squat Snatch
Set 1: 50% of 1RM Snatch
Set 2: 55% of 1RM Snatch
Set 3: 60% of 1RM Snatch
Sets 4-5: 65-70% of 1RM Snatch
STIMULUS
DESCRIPTION
Today’s complex will work on balance in the receiving position of the Squat Snatch
Taking the bar from the 2 hang positions helps us better isolate this part of the movement
We’ll work on balance by pausing for 2 seconds in the bottom of the first two movements
These 4 reps are designed to be completed without dropping the bar
3: Front Squat (CUSTOM)
3 Sets of 2 @ 70% of 1RM
2 Sets of 2 @ 75% of 1RM
STIMULUS
DESCRIPTION
Working some moderately heavy sets of 2 out of the rack
After the challenging 2k effort, we’re keeping the volume and percentages fairly manageable
Take 3-5 warmup sets to reach your opening 70%
Rest as needed between these 5 working sets to maintain quality movement