Lowry CrossFit – CrossFit
WU: Warm-up (No Measure)
1: Split Jerk (5X1)
3 Sets of 3 – Tall Jerk
4 Sets of 2 – Pausing Split Jerk
5 Sets of 1 – Split Jerk
Our first two movements are primers for the third, where we will be building to a heavy single for the day. All repetitions are taken from the rack, or blocks.
On the Tall Jerk, our aim both speed and positioning beneath the bar. Pressing the bar to just above forehead level, we are about halfway to lockout. From here, the goal is not to elevate the bar any higher, and to instead press our body beneath the bar. The speed to lockout is just as much of a factor as our positioning. Our ability to move our feet accurately into our split receiving position can be refined here.
For loadings, stay on the very light side, as speed and technique is the focus. If the weight is too heavy, we end up muscling our way through. Start with an empty barbell, and build steadily to somewhere between 30-40% (based on your estimated 1RM Split Jerk) for our 3×3.
On the Pausing Split Jerk, we have a two-second pause in two separate positions. The dip, and the catch. This allows us to refine our positions further, now under load. On the dip, focus on the full foot being glued to the floor, but with the weight back towards the heel. And on thje catch, our stability with the raised heel of the back foot.
Set #1 – 50% of 1RM Split Jerk
Set #2 – 55%
Set #3 – 60%
Set #4 – 65%
Split Jerk. From here, take 10:00 to build to 5 Sets of 1 Heavy Single.
MC: “Jack Squat” (Time)
21 Front Squats, 21 KB Swings, 400m Run
15 Front Squats, 15 KB Swings, 400m Run
9 Front Squats, 9 KB Swings, 400m Run
Rx Barbell – 135/95
Rx Kettlebell – 70/53
Barbell – 95/65
Kettlebell – 53/35
EC: Metcon (No Measure)
3 Giant Sets:
Max Dumbbell Bench Press (70’s/50’s)
12 Chest Supported Rows Dumbbell Rows
12 Lateral Box Step-Ups (6/side)
Rest 2:00 between.
On the DB bench press, we are looking to use the above load only if we can find at least 8 repetitions per round. We want a challenging weight here, but not to the tune of 3-5 reps per set.
On the following chest supported rows, this implies that our chest is propped against an elevated bench. Stacking the legs of a bench on plates, we can get some weight off the ground so that at extension, the dumbbells aren’t touching the ground. For this movement, we are looking to be completely horizontal.
On the final movement, we have lateral box step-ups. Here, athlete’s choice on loading and height. We are looking for six straight repetitions, completed with sound technique, before transitioning sides. Only load if we are feeling very strong in the movement.