WEDNESDAY 5.20.20
Lowry CrossFit – CrossFit
1: Metcon (Weight)
Clean Pull Complex
On the 1:30 x 5 Sets:
1 Deficit Pausing Clean Deadlift
1 Deficit Tempo Clean Pull
1 Deficit Clean Pull
Deficit: 1-3″
Set 1: 70% of 1RM Clean and Jerk
Set 2: 75% of 1RM Clean and Jerk
Set 3-5: 80% of 1RM Clean and Jerk
STIMULUS
This barbell complex is designed to help strengthen your pull and positioning off the floor in the clean
Rounds take place every 90 seconds (0:00 – 1:30 – 3:00 – 4:30 – 6:00)
These percentages are based off your 1RM Clean and Jerk
The three movements are to be performed as follows:
Pausing Clean Deadlift: Pause 2 Seconds at Knee + 2 Second at Jumping Position
Tempo Clean Pull: 3 Second Controlled Pull to Knees + Accelerate Past Knees
Clean Pull: Normal Clean Pull with No Tempo
Progressing from April, we’ll perform this complex with a slight deficit
Stand on plates to create a deficit somewhere between 1-3 inches
You should be able to maintain a neutral back position even with the deficit
Adjust deficit as needed to accomplish this
2: Metcon (Weight)
Snatch Pull Complex
On the 1:30 x 5 Sets:
1 Deficit Pausing Snatch Deadlift
1 Deficit Tempo Snatch Pull
1 Deficit Snatch Pull
Deficit: 1-3″ (Based On Athlete)
Set 1: 70% of 1RM Snatch
Set 2: 75%
Set 3-5: 80%
STIMULUS
This barbell complex is designed to help strengthen your pull and positioning off the floor in the snatch
Rounds take place every 90 seconds (0:00 – 1:30 – 3:00 – 4:30 – 6:00)
These percentages are based off your 1RM Snatch
The three movements are to be performed as follows:
Pausing Snatch Deadlift: Pause 2 Seconds at Knee + 2 Second at Jumping Position
Tempo Snatch Pull: 3 Second Controlled Pull to Knees + Accelerate Past Knees
Snatch Pull: Normal Snatch Pull with No Tempo
Progressing from April, we’ll perform this complex with a slight deficit
Stand on plates to create a deficit somewhere between 1-3 inches
You should be able to maintain a neutral back position even with the deficit
Adjust deficit as needed to accomplish this
MC: “CEO” (AMRAP – Rounds and Reps)
5 Rounds:
AMRAP 3:
3 Double Dumbbell Power Snatches (50’s/35’s)
6 Push-ups
9 Air Squats
Rest 1 Minute Between Rounds
STIMULUS
DESCRIPTION
“CEO” a.k.a “Chief Exercise Officer” is a twist on the benchmark workout “The Chief”
You’ll move quickly for 3 minutes and rest for 1 in this interval piece
The way the workout is written allows for a high intensity to be maintained:
There is built in rest
The reps are small
The movements patterns do not interfere with each other
Use weights and variations that allow you to complete at least 4 rounds within each AMRAP (1 Round Every :45 Seconds)
Record total rounds and reps for all 5 intervals, as your score is the sum total of these numbers
DOUBLE DUMBBELL POWER SNATCHES
Both heads of the dumbbells touch the floor between the legs at the bottom of each rep
Jump the dumbbells overhead in one smooth motion to a locked out position
This should be a moderate load that will be completed unbroken each round
See further down the page for a video demo
PUSH-UPS
The chest touches the floor in the bottom and elbows reach full extension at the top of each rep
Choose a rep number or variation that you can complete unbroken each round
EC: Metcon (No Measure)
EXTRA CREDIT:
Body Armor
3 Supersets:
10 Supinated Grip Ring Rows
20 Single Leg Glute Bridges (10 Each Side)
Rest 1:30 Between Sets
STIMULUS
DESCRIPTION
We’ll alternate back and forth between two movements in these 3 rounds supersets
The focus here is on quality of movement over speed
Move directly from the first movement to the second, then rest 90 seconds between sets
Complete all three sets of the ring rows and bridges before moving on to the three rounds of bent over rows and prisoner superman holds