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WOD

16
Apr

WEDNESDAY 4.17.19

Lowry CrossFit – CrossFit

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WU: Warm-up (No Measure)

2 Minute Bike, Row or Erg

Foam Roll

Hip Halo

Group Warm-Up

1: Deadlift (E2MOM)

On the 2:00 x 6 Sets:

Set #1 – 3 Deadlifts @ 74%

Set #2 – 1 Deadlift @ 81%

Set #3 – 3 Deadlifts @ 74%

Set #4 – 1 Deadlift @ 86%

Set #5 – 3 Deadlifts @ 74%

Set #6 – 1 Deadlift @ 91%

*log 1 deadlift @ 91%

Week 3, increasing by 2% on all lifts today from last week’s effort. Final week before advancing to a slightly different repetition scheme.

1: Tempo Bench Press (4X6)

Tempo is a 5 second lowering phase, and a one second pause with chest contact. Throughout the range of motion, let’s keep our hips/butt on the bench. Five points of contact – heels, hips, shoulders, and head.
Athlete’s choice on loading, but let’s start with what we guess would be 50% of our 1RM regular max. Let’s be diligent with the tempo negative – this is what we are after today. Not max load.

MC: “Doorbell” (AMRAP – Rounds and Reps)

AMRAP 18:

21/15 Calorie Assault Bike

15 Strict HSPU

15 DB Deadlifts (50’s/35’s)

15 DB Front Squats (50’s/35’s)
In “Doorbell”, we have the chance to work on our strict gymnastic pressing inside of the workout.

If we are not yet able to complete the total reps in 2 sets or less (if we absolutely went for it), we want to modify the volume to a place where that’s possible. Modifying to 12, 9, or even 6 reps is a great place to be work this movement, in combination with the others. Let’s not get “stuck” there however, only completing 1-2 rounds in the workout.

Stimulus wise on the weight, we are looking for dumbbells that we are confident we could complete 21+ squats with unbroken. We can rack the bells on our shoulders however we please. Just like the Open standard, it can rest in the racked position on top of the shoulders, which is the most stable position allowing our shoulders to relax (in anticipation of the next round of HSPU).

On the bike, this is our pacer. Naturally, we want to use our arms on the bike, but let’s take the conscious reminder to our body to use more legs today. With the strict HSPU following, let’s take the pressure off the arms to drive us forward, as we’ll need them there.