Lowry CrossFit – CrossFit
This is our deload week and you’ve earned a little extra rest!
We are providing much less volume as a typical week so we can let our bodies have a break. If you need even more rest on some days of this week then take it!
Please continue to register for classes on Wodify and cancel any reservations you can’t make.
3 Rounds for time of:
21 Kettlebell Swings, 53# / 35#
Target Time: sub 9 minutes
Time Cap: 12 minutes
STIMULUS and GOALS
How to Pace: PAIN! Go hard from the start and don’t back off!!
How it should Feel: GRIPPY & GASSY into PAIN CAVE!! Those forearms will be aon fire from all the pulling and you should be gasping for air from the fast runs. Don’t back off and push through for the 3 rounds with all out effort!!
WORKOUT STRATEGY & FLOW
Run : Fast! We want these to be aggressive 400s.
American Kettlebell Swing : Fast and unbroken is ideal! Try the kettlebell “snatch” today by bending lose arms to keep that kettlebell closer to the body and punching out at the top.
Pull Ups : Smooth and unbroken is the aim here too. It’s only 12 so you can speed up your cycle rate.
The SCALING aim
Scaling option to finish near the target score:
15 Kettlebell Swings (53/35)
9 Pull Ups