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MONDAY 12.2.19

1
Dec

MONDAY 12.2.19

Lowry CrossFit – CrossFit

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WU: Warm-up (No Measure)

PRIMER

3 Sets For Quality:

8 Suitcase Deadlifts (Each Side)

12 Double Kettlebell Front Rack Step-ups (6 Each)

1: Back Squat (CUSTOM)

Back Squat Waves

Set 1: 6 Reps @ 70%

Set 2: 4 Reps @ 76%

Set 3: 2 Reps @ 82%

3 Minutes Rest

Set 4: 6 Reps @ 76%

Set 5: 4 Reps @ 82%

Set 6: 2 Reps @ 88%

3 Minutes Rest

Set 7: 6 Reps @ 82%

Set 8: 4 Reps @ 88%

Set 9: 2 Reps @ 94%

STIMULUS

This is the 1st iteration out of 4 for Back Squat Waves

Rest as needed between sets, but 3 minutes after each 3rd set

These percentages are based of your 5RM Back Squat

MC: “Flinstones” (Time)

2 Rounds:

50 Wallballs (20/14)

40/30 Calorie AAB or Row

30 Toes to Bar

20 Alternating Dumbbell Snatches (50/35)

EC: Metcon (No Measure)

EXTRA CREDIT:

Body Armor

For Quality, 3 Sets:

:20 Seconds L-Sit

:30 Seconds Hip Extension Hold

:40 Seconds Tempo Back Squat*

Rest 2 Minutes Between Sets

*Tempo: 10 Seconds Down, 20 Seconds Bottom, 10 Seconds Up
STIMULUS

The 3 sets are not for time, rather for quality

The time listed is accumulated time, but we’re resting enough between movements where these can be completed unbroken

Tempo Back Squat:

Use a weight here where you can stick to the tempo

You have the option to increase weight or stay at the same weight across all 3 sets

L-Sits:

There are to be completed on parallettes

If you don’t have parallettes or struggle with keeping the feet high, complete the movement hanging from a pull-up bar and try to keep your feet as high as possible

Hip Extension Hold:

SUBSTITUTIONS

Hip Extension Hold

30 Seconds Deadlift Top Hold (Moderate-Heavy Weight)

30 Second Weighted Front Plank

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