Lowry CrossFit – CrossFit
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1: Warm-up (No Measure)
3 Sets For Quality:
8 Barbell Good Mornings
10 Alternating Weighted Cossack Squat
0:30 Hollow Flutter Kicks
1: Metcon (No Measure)
Positions: Static Holds
Accumulate The Following Totals In The Bottom Of The Squat:
Back Squat – 2 Sets of :30s
Front Squat – 2 Sets of :20s
Overhead Squat – 2 Sets of :10s
– The major goal of this piece is not the challenge of load, but more the challenge of finding great positioning in your squat holds.
– We are meant to be active in the bottom position of these holds (hips and glutes firing, midline rigid, upper back and shoulders feeling solid)
All sets completed with 70% of your 1RM Overhead Squat:
MC: “Hang In There” (Time)
On the 4:00 x 5 Rounds:
10 Hang Squat Cleans 115 / 85 lb
– Conditioning Category: Sprint
– The weight on the bar should be something you could complete 15+ hang squat cleans unbroken when fresh.
– We want at least :30s of rest between rounds. If you are still working at the 3:30 mark on any round, let’s stop and rest.
– Your overall score will be your slowest round.
– Line Hops
– 75 Single Unders
– 250m Run
– 600/500m Any Bike