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Components
Metcon
Metcon
"From the Top"
Settings
Location
(All)
Lowry CrossFit
Program
CrossFit
CrossFit SATURDAY
Date
Workout
MONDAY 12.28.20 - 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):
16 (6/10)
Workout
MONDAY 12.28.20
Full Deload Week. Please continue to register for classes in Wodify. Also, continue to cancel classes when you aren't able to make them. When a class if full and you don't cancel, it could prevent someone who wants that time spot from coming in. Thank you.
1: Metcon (Weight)
Box Squat
7 Sets of 2
Set box to just below parallel.
Deadstop on box for 1s.
Stimulus
All percentages based on 1RM Back Squat:
Sets 1+2 - 60% of 1RM Back Squat
Sets 3+4 - 65% of 1RM Back Squat
Sets 5+6+7 - 70% of 1RM Back Squat
- Lighter loads does not necessarily mean less progress.
- Different approach today on our de-load week. The focus is speed.
- At loads where we can stand with *maximial acceleration*, the aim here to build explosiveness coming out of our squat.
- Take a "low bar" rack position (bar closer to mid-shoulder than neckline), and sit back to box. Find a near-vertical shin position as we sit to the box, which places the focus on the posterior.
- With a 1s pause, aggressively stand to extension by *squeezing* ourselves off the box (not rock).
2: Metcon (Weight)
Olympic Technique
5 Complexes:
1 Pausing Power Snatch
1 Pausing Overhead Squat
1 Pausing Squat Snatch
All pauses are for 1 second in each respective "catch" or "bottom" position:
Power Snatch - Pause at the quarter squat power catch.
Overhead Squat - Pause at the bottom of our squat.
Squat Snatch - Pause at the bottom of our catch.
Stimulus
All percentages based on 1RM Snatch:
Set 1 - 50% of 1RM Snatch
Set 2 - 55% of 1RM Snatch
Sets 3+4+5 - 60% of 1RM Snatch
- Placing the focus to our receiving position today.
- By forcing a pause, we have the chance to confirm the most challenging portion of the lift: the catch.
- We are essence "getting comfortable with an uncomfortable spot".
- When we find excellence in this "slow" (hence a pause), we then build the foundation to do it "fast" (think heavy 1RM lifts).
MC: "From the Top" (Time)
"From the Top"
1 Round:
30 Power Snatches
30 Overhead Squats
30 Squat Snatches
On the Minute - 5 TTB
Barbell - 115 / 85 lb
Stimulus
- Conditioning Category: Grind
- Moderate barbell is the aim. Choose a load that we could squat snatch for 10+ reps unbroken when fresh.
- Awareness is key here... both in pacing our stamina, but in using the clock.
- Proper management of the 60s windows can set us up for success, where improper management can lead to lost seconds here and there... which can amount to a punishing addition to the final time.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, December 28, 2020
Male Clients
1
Prince
Jahi
12:00 PM CrossFit
270 lbs
2
Ben
Sauer
5:30 PM CrossFit
265 lbs
2
Daryion
Morgan
6:45 PM CrossFit
265 lbs
225,245,265
3
Joe
Espinoza
5:30 PM CrossFit
225 lbs
4
Chris
Benedict
5:30 PM CrossFit
215 lbs
5
Seth
Smith
6:00 AM CrossFit
210 lbs
Female Clients
1
Simone
Favor
12:00 PM CrossFit
195 lbs
2
Camille
Cooper
12:00 PM CrossFit
165 lbs
3
Erin
Bonthron
5:30 PM CrossFit
160 lbs
3
Liz
Kwon
6:00 AM CrossFit
160 lbs
4
Chelsea
Morgan
5:30 PM CrossFit
145 lbs
4
Jessica
Skeesick
5:30 PM CrossFit
145 lbs
125/135/145
4
Melissa
Wood
7:30 AM CrossFit
145 lbs
125#, 135#, 145#
5
Alexandra
Decker
4:15 PM CrossFit
125 lbs
6
Pilar
Perez
9:00 AM CrossFit
135 lbs
7
Alysia
Ramos
4:15 PM CrossFit
105 lbs
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