CrossFit – Fri, Oct 7

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)

“Lion” (Time)

For time:

50/40 Calorie Ski

60/50 Calorie AAB

50/40 Calorie Row

TARGET SCORE

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

SCALING

The SCALING aim is for effort to stay up across all stations.

Scaling option to finish near the target score:

For time:

40/32 Calorie Ski

40/32 Calorie Echo Bike

40/32 Calorie Row