WEDNESDAY 4.15.20
Lowry CrossFit – CrossFit
The gym is closed indefinitely, due to the public order issued by governor.
1: Deadlift (On the 1:30 x 4 Sets: 5 Deficit Deadlifts)
5 Deficit Deadlifts
Set 1: 40-50% at 2″ Deficit
Set 2: 40-50% at 3″ Deficit
Set 3: 40-50% at 4″ Deficit
Set 4: 40-50% at 5″ Deficit
From the 6:00 – 12:00:
Build to a Heavy Set of 2 (No Deficit)
STIMULUS
GENERAL
A Deficit Deadlift is a deadlift performed while standing on a bumper plate
The goal here is to increase the difficulty of the pull in order to strengthen our conventional deadlift
It is the equivalent of competing a GHD Sit-ups vs. an AbMat Sit-up
If you are unable to maintain a good back position from a deficit, complete tempo deadlifts instead (3 second negative) or reduce the deficit
Start a new set every 90 seconds on the clock (0:00 – 1:30 – 3:00 – 4:30 – 6:00)
From 6:00-12:00 on the clock, build to a heavy set of 2 deadlifts with no deficit
Record your score as the final heavy set of 2
MC1: “Frank the Tank” Part #1 (AMRAP – Rounds and Reps)
On the 0:00
In a 5:00 Window…
50 Wall Balls (20/14) *Females 9′
Time remaining, AMRAP:
12 Deadlifts (185/135)
12 Barbell Facing Burpees
MC2: “Frank the Tank” Part #2 (AMRAP – Rounds and Reps)
On the 10:00
In a 5:00 Window…
35 Wall Balls (20/14) *Females 9′
Time remaining, AMRAP:
9 Deadlifts (225/155)
9 Barbell Facing Burpees
MC3: “Frank the Tank” Part 3 (AMRAP – Rounds and Reps)
On the 20:00
In a 5:00 Window…
20 Wall Balls (20/14) *Females 9′
Time remaining, AMRAP:
6 Deadlifts (275/185)
6 Barbell Facing Burpees
STIMULUS
GENERAL
“Frank the Tank” is a CompTrain benchmark workout last completed on 8.21.19
Each of these high intensity intervals begins with a buy-in of wallballs that only happen once
With the time remaining, complete as many rounds and reps of deadlifts and bar facing burpees
The score for each section is total rounds and reps of deadlifts and lateral barbell burpees
EC: Metcon (Weight)
EXTRA CREDIT:
3 Giant Sets:
:30 Seconds Dummbell Hollow Hold
20′ Dumbbell Death March
10 Cossack Squats (5 Each Side)
Rest 2 Minutes Between Sets
STIMULUS
GENERAL
A “Giant Set” means that you’ll move with a purpose from one movement to the next while prioritizing quality over speed
Our focus in today’s Body Armor is the midline and single leg lower body movements
You can build in weight each set or stay at the same weight across the 3 sets
Rest 2 minutes between sets to preserve quality
MC4: “Shenanigans” (No Equipment) (Time)
Every 3 Minutes x 7 Rounds:
12 Odd Object Ground to Overhead
6 Lateral Burpees Over Odd Object
12 Odd Object Reverse Lunges
6 Lateral Burpees Over Odd Object
STIMULUS
DESCRIPTION
We’ll work through 7 fast paced intervals today
You’ll work through the 4 stations for time and rest until the next round begins
Rounds begin on the 0-3-6-9-12-15-18
Choose weights or rep numbers that allow you to complete these rounds in 2 minutes or less – giving you at least 1 minute to rest
Your score is the slowest of the 7 rounds