WEDNESDAY 5.5.21

4
May

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.

View Public Whiteboard

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