CrossFit – Fri, Nov 4

Lowry CrossFit – CrossFit

Bulletin Board

SAVE THE DATE!

Saturday December 3rd.

7:00pm

It’s that time of the year to get gussied up and celebrate the holidays with your CrossFit family. Please join us at the FltyeCo Tower (formerly Punch Bowl Social) for a fun night of hanging out, playing games and enjoying an adult beverage or two with your favorite CF peeps. We have reserved the “Tarmac” area, which is right next to the bowling lanes on the first level. LCF will pay for a few or more rounds of drinks just like last year.

Can’t wait to celebrate with all of you!

Dip + Jerk + BTN Dip + BTN Jerk (5 Rounds for weight)

1 Dip + 1 Jerk + 1 BTN Dip + 1 Jerk BTN @ 6.5/10 RPE

1 Dip + 1 Jerk + 1 BTN Dip + 1 Jerk BTN @ 7.5/10 RPE

1 Dip + 1 Jerk + 1 BTN Dip + 1 Jerk BTN @ 8.5/10 RPE

1 Dip + 1 Jerk + 1 BTN Dip + 1 Jerk BTN @ 9/10 RPE

1 Dip + 1 Jerk + 1 BTN Dip + 1 Jerk BTN @ 9.5/10 RPE

Back Squat (5×3 @76% 1RM Back Squat)

Front Squat (6×2 @91% 1RM Front Squat)

“Bamm-Bamm Rubble” (Time)

FULL SEND FRIDAY!!

For time:

21 Squat Snatches (95/65)

42/34 Calorie row

15 Squat Snatches (95/65)

30/24 Calorie row

9 Squat Snatches (95/65)

18/14 Calorie row

TARGET SCORE

Target Time:  sub 10 minutes

Time Cap:  14 minutes

STIMULUS and GOALS

How to Pace:  PAIN CAVE!

This is one of those workouts where you just got to move. Lightweight mixed with rowing will light your heart rate up. We want you to approach this like an Open Workout (go hard).

How it should Feel:  PAIN! We can not help but emphasize breathing enough. Control off the start and sprint to the finish.

WORKOUT STRATEGY & FLOW

Squat Snatch : Lightweight (-40% or less of 1RM) where sets could possibly be completed in 10+ reps at a time if you had too. Not saying that’s what we want, but I would not be disappointed if that’s what you did. If you do singles, you lose the workout’s whole purpose.

Row : Aggressive, but controlled here (70-80%). It’s like a rocket ship. We want to build up on the pace, and when it’s the final set it’s time to fly! No matter what, you must focus on staying consistent with your breathing pattern.

SCALING

The SCALING aim should allow for near-unbroken squat snatches.

Scaling option to finish near the target score:

For time:

21 squat snatches (75/55)

36 Calorie row

15 squat snatches (75/55)

24 Calorie row

9 squat snatches (75/55)

12 Calorie row