FRIDAY 12.6.19
Lowry CrossFit – CrossFit
WU: Warm-up (No Measure)
500M Row
Foam Roll
Hip Halo
Silverback Primer
3 Rounds:
10 Glute Bridges
:15 Seconds Single Legged Glute Bridge Hold
:30 Seconds Front Rack Hold
:45 Seconds Plank Hold
1: Paused Front Squat (On the minute 9)
Tempo:
3 Seconds Down
3 Seconds Bottom Pause
3 Seconds Stand
Sets 1-3: 60%
Sets 4-6: 64%
Sets 7-9: 68%
STIMULUS
Switching up the tempos and percentages over last weeks ‘On the Minute’ Tempo Front Squat Work
Last Weeks Tempos: 5 Second Down, 2 Second Pause, Aggressively Stand
This Weeks Tempos: 3 Seconds Down, 3 Seconds Pause, 3 Seconds Stand
Last Weeks Percentages: 63-67-71%
This Weeks Percentages: 60-64-68%
This will be version 1 of 2 of these Tempo Front Squats, with the next coming a week from today
MOVEMENT PREP
MC: “Outside the Box: (AMRAP – Reps)
Teams of 2, AMRAP 30:
125/100 M Row, 1 Burpee Box Jump
125/100 M Row, 2 Burpee Box Jumps
125/100 M Row, 3 Burpee Box Jumps
Box – 24″/20″
* AAB 7/5
** One Person working at a time.
For scoring, enter total amount of burpee box jumps. This will be an easier trackable in comparison to rounds plus reps.
If the team completes the 5’s(both partners), that would be a score of 10.