WEDNESDAY 2.26.20
Lowry CrossFit – CrossFit
WU: Warm-up (No Measure)
Hip Halo
Banded Good Mornings
MC: Beast Builder Benchmark 2.22.20 (6 Rounds for weight)
On the 1:30 x 6 Sets:
Set 1: 11 Deadlifts + 11 Push Jerks
Set 2: 11 Deadlifts + 9 Push Jerks
Set 3: 11 Deadlifts + 7 Push Jerks
Set 4: 11 Deadlifts + 5 Push Jerks
Set 5: 11 Deadlifts + 3 Push Jerks
Set 6: 11 Deadlifts + 1 Push Jerk
STIMULUS
We’ll use a single barbell for both movements in today’s Beast Builder
Rounds begin every 90 seconds (0:00 – 1:30 – 3:00 – 4:30 – 6:00 – 7:30)
Start your first set between 40-50% of your 1RM Push Jerk
The goal here is to gradually increase loading as the overhead repetitions decrease
With rest built in, we recommend pushing for unbroken sets of Push Jerks
Record all 6 barbell weights used
Use one barbell and change out the weight as you go
MC: “Biltmore” (AMRAP – Rounds and Reps)
AMRAP 15:
30/21 Calorie AAB
30 Box Jump Overs (24″/20″)
30 Double Dumbbell Power Cleans (50’s/35’s)
STIMULUS
GENERAL
In this triplet AMRAP workout, we’re looking for a steady effort over the 15 minutes of work
You can expect to complete somewhere in 2+ to 3+ round range
DOUBLE DUMBBELL POWER CLEANS
Let’s choose a double dumbbell power clean weight that you could cycle for 15+ reps unbroken when fresh
Within the workout, you should be able to string together at least 5 reps at a time
BOX JUMP OVERS
There is no need to stand to full extension on top of the box
EC: Metcon (No Measure)
Midline
3 Giant Sets:
16 Kneeling Landmine Twists (8 Each Side)
16 L-Sit Flutter Kicks on Parallettes
32 GHD Sit-ups
Rest as Needed Between Sets
STIMULUS
“”Giant Sets”” are big supersets where you move right from one movement to the next while prioritizing quality over speed
We’ll rotate through 3 movements in today’s Midline piece
You can build in weight over the 3 sets of kneeling landmine twists or stay the same across
Choose challenging weights, variations, and/or rep numbers that allow you to complete the listed work with 1 break
Rest as needed between sets to preserve quality movement