TUESDAY 7.28.20
Lowry CrossFit – CrossFit
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“Grindstone” Week #6 – Deload Week
1: Metcon (Weight)
Press Complex
Build to a Heavy Complex:
2 Push Presses
3 Push Jerks
STIMULUS
DESCRIPTION
Overhead pressing is a big focus of today’s day of training
Before completing these in the conditioning piece that follows, we’ll build to a heavy complex here
These 5 reps are meant to be completed unbroken
Take the bar out of a rack
Note that there is no re-bend of the knees in the push press after driving the bar overhead
Record the heaviest unbroken complex as your final score “
MC: “Overreaction” (Time)
15-12-9:
Push Press (115/85)
Dumbbell Box Step-Overs (50/35) (24″/20″)
Directly Into…
15-12-9:
Push Jerks (115/85)
Box Jump Overs (24″/20″)
STIMULUS
DESCRIPTION
Today we’ll work through two 15-12-9 couplets with no rest between them
After completing all the reps of push press and step-overs, you’ll transition directly to the next section of the workout
The “”dip”” and “”press”” portion of each movement today will challenge your lower body stamina on top of conditioning
The intended time range for this piece is between 9-15 minutes
DUMBBELL BOX STEP-OVERS
We’ll use a single dumbbell for this movement
You can hold the weight wherever is most comfortable for you (shoulder, hang, front rack..)
Choose a weight that allows you to complete the 15-12-9 without having to put the dumbbell down
Alternate which leg you step up with on every rep
There is no need to stand to full extension on top of the box
You can face the box or complete these reps laterally
BOX JUMP OVERS
Just like the step-overs, there is no need to stand to full extension on top of the box
Jump up to the box to complete this station “”RX””
For safety purposes in training, we recommend you avoid rebounding box jump overs
Stepping or jumping off the box is slower, but these are definitely the safer options
PUSH PRESS + PUSH JERK
Push Press: After extending the lower body, there is no re-bend of the knees
Push Jerk: After extending the lower body, you are able to re-bend the knees to drop under the weight
Let’s choose our weight on the barbell based on the Push Press, which is the more difficult movement of the two
Use a light-moderate weight that you could complete for 21+ reps unbroken when fresh
Within the workout, this should be a weight you feel comfortable completing in about 2 sets per round
The barbell will be taken from the floor, not out of a rack
EC: Metcon (No Measure)
EXTRA CREDIT:
Body Armor
4 Rounds:
:30 Seconds Max Banded Good Mornings
:15 Seconds Rest
:30 Seconds Max Banded Pull-Aparts
:15 Seconds Rest
:30 Seconds Max Hollow Rocks
:15 Seconds Rest