TUESDAY 10.15.19


TUESDAY 10.15.19

Lowry CrossFit – CrossFit

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WU: Warm-up (No Measure)

500M Row

Foam Roll

Hip Halo

Banded Good Mornings

1: Box Squats (7X3)

7 Sets of 3 Squats

Set height to just below parallel.

1s full stop at bottom.

Set #1 – 50% of 1RM Back Squat

Set #2 – 55%

Set #3 – 60%

Sets #4+5 – 65%

Sets #6+7 – 70%

Rest as needed (1-2 minutes) between sets.


Bar in the back rack position.

Squatting stance is about 6-8″ wider than our regular squat stance (more posterior engagement here).

As we sit down and back, the aim is to come as close to “vertical shins” as possible on the. We need to reach with out waist.

Pause for a full second on the box, but, maintain full tension. Never relax… stay engaged.

To stand, avoid “rocking” forward for momentum. Instead, cue the hamstrings and pull ourselves to a full standing position.

Stand with SPEED. Stand aggressively, and stand with as much power as we can.

2: Thruster (On the 2:00 x 5 Sets:)

3 Thrusters

Bar taken from the rack. Not a max effort, but a true heavy set of 3 for the day.

MC: “Child’s Play” (Time)

3 Rounds:

15 Deadlifts (205/145)

20 Dumbell Front Squats (50’s/35’s)

80 Double-Unders

Focus here today is on the front squats and double-unders, two movements we are likely to see in the open. This combination creates a grippy feel, challenging our sets on the rope.

Moderate loads is the aim. A deadlift and dumbbell front squat weight that we could complete 25+ reps unbroken when fresh.

Athlete’s choice on racking the dumbbells, but – if we are very comfortable with the full “racked” position (handles sitting on shoulders), let’s challenge ourselves by keeping our hands on the handles.. in a more “traditional” front squat position.