WEDNESDAY 6.10.20
Lowry CrossFit – CrossFit
1: Deadlift (5RM)
STIMULUS
DESCRIPTION
Kicking off todays training by setting a benchmark for a 5RM Deadlift
Gradually build up in weight to a this heavy set, taking as many attempts as you need to do so
These reps should be completed without any pauses or resetting of the hands on the floor
MC: “Garage War” (AMRAP – Reps)
3 Rounds For Reps:
1 Minute Double Dumbbell Thrusters
1 Minute Double Dumbbell Power Cleans
1 Minute Over-and-Back Dumbbell Hops
1 Minute Double Dumbbell Push Presses
1 Minute Burpees
1 Minute Rest
Dumbbells: 50’s/35’s
STIMULUS
DESCRIPTION
You’ll work for 5 minutes straight before resting for 1 in this “Fight Gone Bad” style workout
This piece includes 3 moderately loaded weightlifting stations and 2 bodyweight stations
Keep a running rep count with each movement, as your score is the total number of reps completed at the end of the 3 rounds
Write down your reps for each round during your 1 minute of rest
DUMBBELL MOVEMENTS
Use one weight for all 3 dumbbell movements
Choose this loading based on the most challenging movement for you – likely the thruster
This should be a weight that allows you to complete 21+ thrusters unbroken when fresh
Here are some notes on a couple of these movements:
Power Cleans: Only one head of each dumbbell has to touch the floor in the bottom
Thrusters & Push Press: There is no re-bend of the knees after driving the dumbbells overhead
OVER AND BACK DUMBBELL HOPS
Just like the name suggests, you’ll jump over the handle of the dumbbell and back
Over and back is equal to 1 rep
If it helps, simply count total jumps and cut the number in half at the end
BURPEES
These are standard burpees:
Hit your chest and thighs to the floor
Jump up or step up out of the bottom
Reach full extension with a small clap overhead and some air under the feet