WEDNESDAY 3.11.20
Lowry CrossFit – CrossFit
WU: Warm-up (No Measure)
MOBILITY
Hip Halo
Laying Front Rack Stretch: 1 Minute
Banded Shoulder Distraction: 1 Minute Each Side
Warrior Squat: 1-2 Minutes
MC: “Bergeron Beep Test” (AMRAP – Rounds and Reps)
On the Minute For as Long as Possible:
7 Thrusters (75/55)
7 Pull-ups
7 Burpees
After 10 Rounds: Add (1) Rep to Each Movement Every Round Until Failure
STIMULUS
GENERAL
The “Bergeron Beep Test” is a CompTrain classic benchmark workout
Every minute on the minute, you’ll complete 7 thrusters, 7 pull-ups, and 7 burpees
If you’re able to complete 10 rounds, add one rep to each movement every round until you are no longer able to complete the work within the minute
For Example:
Rounds 1-10: 7 Reps Each
Round 11: 8 Reps Each
Round 12: 9 Reps Each
Round 13: 10 Reps Each
…..
Your score is total completed rounds and reps
The goal is to choose weights, rep schemes, and movement variations that allow you to complete at least 10 rounds
THRUSTERS
The thruster barbell is designed to be very light
This should be a weight that you are capable of stringing together 30+ reps unbroken when fresh
PULL-UPS
Choose a pull-up number or variation that you can complete unbroken for at least the first 7-10 rounds of the workout
BURPEES
With this being a benchmark workout, let’s aim for quality burpees today
Standards: Chest and thighs to floor, small jump to full extension, and clap overhead
MC2: “Beast Builder 3.11.20” (5 Rounds for weight)
On the 4:00 x 5 Rounds:
3 Unbroken Sets (9 Reps Total)
1 High Hang Squat Clean
1 Hang Squat Clean
1 Squat Clean
For clarity, we are holding onto the bar for all (9) reps. High Hang, Hang, Floor, three times through for the complex.
STIMULUS
Today’s Beast Builder is a twist on a CompTrain Benchmark, the Big Clean Complex
We’ll perform the Squat Clean version of this complex today
Each round is 3 unbroken sets of 1 High Hang Squat Clean + 1 Hang Squat Clean + 1 Squat Clean
These 9 reps are designed to be completed unbroken each round
Rounds start every 4 minutes (0:00 – 4:00 – 8:00 – 12:00 – 16:00)
Start around 40-45% of your 1RM Squat Clean and gradually increase weight as you go
Record all 5 weights used for these rounds