WEDNESDAY 5.5.21
Lowry CrossFit – CrossFit
HAPPY BDAY MAGGIE BEHRINGER!
Please continue to register for classes in Wodify. Also, continue to cancel classes when you aren’t able to make them. When a class if full and you don’t cancel, it could prevent someone who wants that time spot from coming in. Thank you.
1: Metcon (No Measure)
Silverback Primer
3 Sets For Quality:
8 Tempo Goblet Squats
1:00 Plank Hold
10 Alternating Box Step-Ups
2: Metcon (Weight)
Positions – Front Squat
6 Sets:
1 Pausing “One and One Quarter” Front Squat
1 Front Squat
Pausing “One and One Quarter” Front Squat:
– 1s Pause at Bottom of Squat
– 1s Pause just below Parallel
– Return back to bottom and explode to standing position.
Stimulus
– Flow: Squat down, pause, bring the hips up slightly to just below paralell, pause, squat back down, stand. Then, complete 1 regular front squat.
– Focus on driving the knees out, keeping the chest tall, and keeping the elbows high.
All percentages based on 1RM Front Squat:
Set 1 – 60% of 1RM Front Squat
Set 2 – 63% of 1RM Front Squat
Set 3 – 66% of 1RM Front Squat
Set 4 – 69% of 1RM Front Squat
Set 5 – 72% of 1RM Front Squat
Set 6 – 72-75%, based on feel. of 1RM Front Squat
MC: “Shuffle the Deck” (Time)
On the 3:00 x 3 Rounds:
10/7 Calorie Assault Bike
10 Chest To Bar Pull-Ups
10 Thrusters 95 / 65 lb
Directly Into…
On the 3:00 x 3 Rounds:
10 Thrusters 95 / 65 lb
10 Chest To Bar Pull-Ups
10/7 Calorie Assault Bike
Stimulus
– Conditioning Category: Threshold
– Looking for a weight on the barbell that you could complete 15+ thursters unbroken when fresh. Looking for unbroken sets of 10 in the workout.
– If you cannot complete 15+ chest to bar unbroken when fresh, we recommend bringing the reps down slightly.
– 6 Scores. Record all 6 split times. Your overall score will be your slowest of any round.
Modifications
10/7 CALORIE ASSAULT BIKE
– 14/10 Cal Row
– 10/7 Cal Ski
– 100m Run
CHEST TO BAR PULL-UPS
– 5 Strict Chest To Bar
– Chin Over Bar Pull-Ups
– 7 Strict Chin Over Bar Pull-Ups
THRUSTERS
– Double Dumbbell
– Single Dumbbell
– Front Squats