TUESDAY 6.22.21

21
Jun

TUESDAY 6.22.21

Lowry CrossFit – CrossFit

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)

View Public Whiteboard

1: “Strict JT” (Time)

21-15-9:

Strict Handstand Push-ups

Strict Ring Dips

Push-ups
Stimulus

– We’ll be retesting this bench mark in the final week of this cycle (week 8).

– Working a high interference upper body pressing workout with the strict version of the hero workout “JT.”

– This is designed to be very challenging on the arms and chest, so look to break all these movements into manageable chunks from the beginning.

– We’ll put a 12 minute cap here. If you get capped, your score will be 12:00 and we’ll add 1 second for ever missed rep.

– Score: Time

2: “John Deere” (Time)

For Time:

21-15-9

Row Calories

Bike Calories

200 Meter Farmers Carry (53/35)

21-15-9

Row Calories

Bike Calories

200 Meter Farmers Carry (53/35)

21-15-9

Row Calories

Bike Calories
Stimulus

– Conditioning Category: Pacer

– Working a longer endurance piece with some built in grunt work.

– After completing the 90 machine calories, you’ll advance to the farmers carry.

– This should be a challenging weight, but one that allows you to complete this station in less than 4 minutes.

Strategy

THE BIG TAKEAWAYS

1. Since heavy dumbbells follow the machines, we can push the pace knowing those are going to slow us down a bit. Find a moderate speed that you see yourself being to hold for all 3 sets of 90 calories.

2. Think short, fast efforts on the dumbbells. Grip will likely be the limiting factor on this movement. Move the feet quickly and try to keep your breaks to 10 seconds or less to keep moving forward. Short bursts from the beginning will help preserve the forearms to keep moving forward.

3: Metcon (No Measure)

Midline

3 Giant Sets:

20 Seated Banded Abductions

20 Weighted AbMat Sit-Ups

20 AbMat Sit-Ups

Rest 2 Minutes Between Rounds
Stimulus

– A giant set means that we’ll move quickly from station to station and rest only between fully completed sets. A fully completed set is when we have finished all 3 stations.

– Hug a dumbbell to the chest for the weighted sit-ups. Feel free to build in weight each set or stay the same across.