Lowry CrossFit – CrossFit
Push Press + Push Jerk + Jerk 6-5-3-3-3 (5 Rounds for weight)
3 Push Press + 3 Push Jerk + 3 Jerk @ 6/10 RPE
1 Push Press + 2 Push Jerk + 2 Jerk @ 6.5/10 RPE
1 Push Press + 1 Push Jerk + 1 Jerk @ 7/10 RPE
1 Push Press + 1 Push Jerk + 1 Jerk @ 8/10 RPE
1 Push Press + 1 Push Jerk + 1 Jerk @ 8.5/10 RPE
Back Squat (10×3 Back Squat @ 72% 1RM Back Squat)
Front Squat (3×3 Front Squats @ 86% 1RM Front Squat)
50/40 Calorie Ski
60/50 Calorie AAB
50/40 Calorie Row
Target Time: 6-7 minutes
Time Cap: 9 minutes
STIMULUS and GOALS
How to Pace:
GRIND! Each station should be approached with a “hang on’ type effort. Don’t spring off the start, instead try to hold a consistent moderate-fast pace that allows for continual effort.
How it should Feel:
CARDIO! No reason to stop, push hard and hang on for dear life.
WORKOUT STRATEGY & FLOW
The goal for all machines should be around 2-2:15. Use the total body, breathe through the motion and don’t come out too hot.
Wind down the last few calories of the Ski and Bike for a smooth transition to the next station
The SCALING aim is for effort to stay up across all stations.
Scaling option to finish near the target score:
40/32 Calorie Ski
40/32 Calorie Echo Bike
40/32 Calorie Row