MONDAY 9.9.19

Lowry CrossFit – CrossFit

Deload Week.

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WU: Warm-up (No Measure)

500M Row

Foam Roll

Hip Halo

Banded shoulder distraction

1: Tempo Overhead Squat (3X1)

5 Second Down, 2 Second Pause.
Sets: 50-55-60%

STIMULUS

• Tempo Overhead Squat: 5 Second Negative + 2 Second Pause in Bottom

• These percentages are based off your 1RM Overhead Squat

* Sets: 50-55-60%

• All reps are taken from the rack

• Rest as needed between sets

2: Pausing Overhead Squat (3X1)

Sets: 65-70-75%

STIMULUS

• Pausing Overhead Squat: 2 Second Pause in Bottom (Normal Speed Down)

• All reps are taken from the rack

• Rest as needed between sets

MC: “Hot Mess” (Time)

2 Rounds:

25 Overhead Squats (115/85)

35/25 Calorie Assault Bike
STIMULUS

• Looking for a weight in “Hot Mess” that you could complete the 25 overhead squats unbroken when fresh

• Within the workout, you should be able to complete these with 2 breaks maximum

• If you’re on the fence about weight, it’s better to go lighter and faster – as this workout is designed to take 10 minutes or less