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Components
"Pausing Hang Squat S ...
"Dodgeball"
Metcon
Settings
Location
(All)
Lowry CrossFit
Program
CrossFit
CrossFit SATURDAY
Date
Workout
MONDAY 9.21.20 - Lowry CrossFit
Class
(All)
6:00 AM CrossFit
7:30 AM CrossFit
9:00 AM CrossFit
12:00 PM CrossFit
4:15 PM CrossFit
5:30 PM CrossFit
6:45 PM CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
9 (5/4)
Workout
MONDAY 9.21.20
Please continue to schedule classes on the wodify app. Thank you.
1: Metcon (No Measure)
STRICT GYMNASTICS
Part A: (0:00-7:00)
Rounds for Quality:
5 Pausing Handstand Scapular Pushups (1s at the top)
30' Reverse Bear Crawl
5 Box Pistols (each leg)
Part B: (7:30-15:00)
Rounds for Quality:
5 Tempo Eccentric Kipping HSPU's
:30 Dip Support on Rings
10 Alternating Pausing Pistols (1s in the bottom)
Stimulus
- Full control over the movements is what we are training here.
2: "Pausing Hang Squat Snatch" (6X2)
Bar at knee level, pause for 2s in the catch position (bottom of overhead squat)
All percentages based on 1RM Squat Snatch:
1) 50%
2) 53%
3) 56%
4) 59%
5) 62%
6) 65%
MC: "Dodgeball" (Time)
10 Rounds:
15 Wallballs (20/14)
200M Run
Stimulus
- Our conditioning piece today is a simple couplet of wallballs and running
- We expecdt this piece to take between 15-20 minutes to complete (1:30-2:00)
EC: Metcon (Weight)
EXTRA CREDIT:
Front Squat Complex
6X2
1 Pausing Front Squat (2s in the bottom)
1 Front Squat
*All percentages based on 1RM Front Squat
1) 60%
2) 63%
3)66%
4) 69%
5) 72%
6) 75%
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, September 21, 2020
Male Clients
1
Prince
Jahi
4:15 PM CrossFit
6 x 2 @ 175 lbs
2
Daryion
Morgan
5:30 PM CrossFit
6 x 2 @ 155 lbs
3
Joe
Espinoza
4:15 PM CrossFit
6 x 2 @ 135 lbs
4
Seth
Smith
6:00 AM CrossFit
6 x 2 @ 125 lbs
5
Chris
Benedict
5:30 PM CrossFit
6 x 2 @ 105 lbs
Female Clients
1
Simone
Favor
4:15 PM CrossFit
6 x 2 @ 105 lbs
2
Erin
Bonthron
5:30 PM CrossFit
6 x 2 @ 100 lbs
3
Chelsea
Morgan
5:30 PM CrossFit
6 x 2 @ 85 lbs
4
Alexandra
Decker
5:30 PM CrossFit
6 x 2 @ 80 lbs
55, 60, 65, 70, 75, 80
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