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Components
Back Squat
Power Snatch
Metcon
Glute Bridge
Settings
Location
(All)
Lowry CrossFit
Program
CrossFit
CrossFit SATURDAY
Date
Workout
MONDAY 4.1.19 - Lowry CrossFit
Class
(All)
6:00 AM CrossFit
9:30 AM CrossFit
12:00 PM CrossFit
4:30 PM CrossFit
5:30 PM CrossFit
6:30 PM CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
14 (9/5)
Workout
MONDAY 4.1.19
“Grunt Work” April 1st – June 24th, 2019 12 Weeks It’s time to get strong. Announcing “Grunt Work,” our first training cycle following the 2019 Open. In “Grunt Work”, we have the potent combination of two goals: Strength and Durability. There is no substitute for raw power in our sport. Yet with that raw power comes a responsibility--to take care of our body. Being strong is one part of the larger puzzle, but being able to use it is another. When we increase our raw power and our ability to use it through proper positioning and mobility, we become bulletproof. We’ll move better and hit PRs. We’ll be less injury prone, allowing us to train harder throughout the week. We’ll chase brilliance in the basics, from the slow lifts to the fast, through consistent progressions. We’ll incorporate routine “Body Armor” sessions, to balance and bulletproof our body. And, most notably, we’re going to get very, very strong. And it all starts Monday, April 1st. Here’s to the season ahead, and becoming the hardest worker in the room. Let’s get to work.
WU:
500M Row
Foam Roll
Hip Halo
Banded Shoulder Distraction
Barbell Warm-Up
1: Back Squat (CUSTOM)
Back Squat
6 Reps @ 65%
3 Reps @ 70%
6 Reps @ 65%
3 Reps @ 75%
6 Reps @ 65%
3 Reps @ 80%
Rest 2:00 between sets.
2: Power Snatch (CUSTOM)
Power Snatch
On the 1:30 x 4 Sets:
1 Halting Power Snatch (2s at knee-level)
1 Power Snatch
... Directly into:
On the 1:00 x 6 Sets:
1 Power Snatch
Set #1 - 58% of estimated 1RM Power Snatch
Set #2 - 61%
Set #3 - 64%
Set #4 - 67%
Changing to Singles…
Set #5 - 70%
Set #6 - 74%
Set #7 - 78%
Sets #8, 9, 10 - 82%
MC: Metcon (Time)
Body Armor:
3 Giant Sets
16 KB Front Rack Reverse Lunges (16 R/L)
100m Farmers Carry
32 Banded Good Mornings
32 AbMat Sit-Ups
Rest 1 minute between each set.
EC: Glute Bridge (1X50)
EXTRA CREDIT
We are aiming for a single set of 50 repetitions.
Using a bench to elevate our elbows, and a barbell (wrapped with a towel if desired to protect pelvic bone), we are looking to move through all 50 before placing the bar down. We can pause between repetitions, but let's aim to choose a loading where we can find all 50 with certainty.
For loadings, although it will naturally vary dramatically between athletes, a good place to be here is between 25-30% of our estimated 1RM Deadlift.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, April 01, 2019
Male Clients
1
Prince
Jahi
4:30 PM CrossFit
6 x 3 @ 405 lbs
2
Josh
Randels
6:30 PM CrossFit
6 x 3 @ 285 lbs
3
Kevin
Hardy
9:30 AM CrossFit
6 x 3 @ 255 lbs
4
Joe
Espinoza
5:30 PM CrossFit
6 x 3 @ 245 lbs
4
Joe
Espinoza
5:30 PM CrossFit
6 x 3 @ 245 lbs
5
Chris
Benedict
6:30 PM CrossFit
6 x 3 @ 240 lbs
195#, 210#, 195#, 225#, 195#, 240#
6
Maximilliam
Cabrera
9:30 AM CrossFit
6 x 3 @ 235 lbs
7
Cam
Boehm
6:00 AM CrossFit
6 x 3 @ 185 lbs
7
Mike
La Torre
6:00 AM CrossFit
6 x 3 @ 185 lbs
Female Clients
1
marina
moreno
4:30 PM CrossFit
6 x 3 @ 205 lbs
off of 255
2
Erin
Settles
5:30 PM CrossFit
6 x 3 @ 200 lbs
3
Stephanie
Marnocha
6:00 AM CrossFit
6 x 3 @ 155 lbs
3
tamara
rinehart
4:30 PM CrossFit
6 x 3 @ 155 lbs
4
Melissa
Wood
6:30 PM CrossFit
6 x 3 @ 150 lbs
120#, 130#, 125#, 140#, 125#, 150# ... 180#, 185#
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