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Components
Metcon
"Workaholic"
Settings
Location
(All)
Lowry CrossFit
Program
CrossFit
CrossFit SATURDAY
Date
Workout
MONDAY 5.4.20 - 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):
2 (1/1)
Workout
MONDAY 5.4.20
1: Metcon (Weight)
Front Squat + Thruster Complex
On the 1:30 x 5 Sets:
1 Pausing Front Squat
1 Front Squat
1 Thruster
Set 1: 50% of 1RM Front Squat
Sets 2-5: Build to Heavy Complex
STIMULUS
DESCRIPTION
This barbell complex is designed to train your technique and power in the front squat and thruster
The bar comes out of the rack for each set
Each set is meant to be completed without dropping the bar
Rounds begin on the 0:00-1:30-3:00-4:30-6:00
You'll start at 50% of your 1RM Front Squat for set 1 and build in loading from there
Pause for 2 seconds in the bottom of the Pausing Front Squat
MC: "Workaholic" (Time)
3 Rounds:
30/20 Calorie Row
15 Chest to Bar Pull-ups
Directly Into...
3 Rounds:
20 Alternating Dumbbell Snatches (50/35)
15 Thrusters (95/65)
STIMULUS
DESCRIPTION
""Workaholic"" is a repeat workout from 9.25.19
There is no rest between these 3-round couplets
Looking for these 6 total rounds to take around 15-22 minutes to complete
Choose a chest to bar pull-ups rep number or variation that allows you to complete the 15 reps within 3 sets
Choose a dumbbell weight that allows you to complete the 20 snatches with 1 break
Choose a thruster weight that allows you to complete the 15 reps within 2 sets
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, May 04, 2020
Male Clients
1
Seth
Smith
6:00 AM CrossFit
170 lbs
Female Clients
1
Liz
Kwon
4:30 PM CrossFit
110 lbs
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