THURSDAY 2.24.21
Lowry CrossFit – CrossFit
Thursday is an active recovery or rest day in our programming. An active recovery WOD will be posted, but class time will be run as open gym and can also be used as a make up day.
Please continue to register for classes in Wodify. Also, continue to cancel classes when you aren’t able to make them.
GRUNT WORK
June 21 – August 14, 2021
8 Weeks
To thrive in our sport on the weights, we need two related but independent capacities:
Strength, which is measured by our ability to move a heavy load once.
Stamina, which is the gritty ability to cycle for reps when others put the bar down.
It’s one thing to have a strong back squat for a single, but that doesn’t necessarily transfer to 50 thrusters for time. In “Grunt Work”, we’re going to bridge that gap. Taking the foundational strength from our previous cycle (“Silverback”), our focus turns now towards high volume squatting, barbell cycling intervals, and odd-object Body Armor sessions.
At the conclusion of the cycle, we’ll be re-testing the weightlifting benchmark we opened our previous cycle with – “Silverback”. With 16 weeks of squatting beneath our belt, we’re looking to forward to getting after some new PR’s.
Cycle Schedule
June 21 – July 18 Weeks 1-4 (Block #1)
July 19 Week 5: Deload
July 26 – August 14 Weeks 5-8 (Block #2)
1: Metcon (Time)
For Time
10 Rounds:
200M Run or Row
12 Slamballs (30/20)
15 sit-up