CrossFit – Mon, Dec 12

11
Dec

CrossFit – Mon, Dec 12

Lowry CrossFit – CrossFit

Bulletin Board

Please continue to register for classes on Wodify and cancel any reservations you can’t make.

Snatch Push Press + Snatch Balance (Weight)

1 Snatch Push Press + 3 Snatch Balance @ 68% 1 RM Snatch

1 Snatch Push Press + 2 Snatch Balance @ 70% 1 RM Snatch

1 Snatch Push Press + 2 Snatch Balance @ 73% 1 RM Snatch

1 Snatch Push Press + 1 Snatch Balance @ 75% 1 RM Snatch

1 Snatch Push Press + 1 Snatch Balance @ 78-80% 1 RM Snatch

Snatch Pull + Snatch High Pull + Snatch (Weight)

1 Snatch Pull + 1 Snatch High Pull + 2 Snatch @ 65% 1 RM Snatch

1 Snatch Pull + 1 Snatch High Pull + 2 Snatch @ 70% 1 RM Snatch

1 Snatch Pull + 1 Snatch High Pull + 1 Snatch @ 73% 1 RM Snatch

1 Snatch Pull + 1 Snatch High Pull + 1 Snatch @ 75% 1 RM Snatch

1 Snatch Pull + 1 Snatch High Pull + 1 Snatch @ 78-80% 1 RM Snatch

In The Hole Front Squat 3-3-2-2-1-1 (Weight)

3 In the Hole Front Squat @ 70% 1 RM Clean

3 In the Hole Front Squat @ 75% 1 RM Clean

2 In the Hole Front Squat @ 80% 1 RM Clean

2 In the Hole Front Squat @ 85% 1 RM Clean

1 In the Hole Front Squat @ 90% 1 RM Clean

1 In the Hole Front Squat @ 95-100% 1 RM Clean

Height should be set where Hip crease is right at or below parallel. Starting in a full squat, focus on keeping the elbows high and core tight.

Explode out of the hole, smooth transition down and reset after each rep.

“Polar Bear” (2 Rounds for time)

3 rounds

10 Front Squats (135/95)

10 Toes to Bar

10 Burpee Over Bar

-rest until minute 7-

For Time:

30 Burpee Over Bar

30 Toes to Bar

30 Front Squats (135/95)

TARGET SCORE

Target Time each set: 4-5 minutes

Time Cap each set: 6 minutes

STIMULUS and GOALS

How to Pace: CHALLENGE! We want you to push yourself through the 10s then try to hang onto a similar intensity for part 2.

How it should Feel: LACTIC ACID PARTY! Your legs and shoulders will have nowhere to hide in this one! Stay moving and break minimally as needed.
WORKOUT STRATEGY & FLOW

Front Squats : Weight selected for today’s workout should be around under 50% of your 1RM. The goal needs to be unbroken through workout one and maybe, just maybe, unbroken through 2 (2 sets maximum).

We recommend a loose fingertip grip on the barbell while in the rack position. If needed due to mobility, you can let 1-2 fingers slip out of the front rack to aid in comfort. Elbows should stay high during the entirety of the lift, and you should think keeping the elbows elevated. Taking a deep breath in at the top and breathing out coming out of the squat will assist with stability and core engagement.

Toes to Bar : For the first workout, the goal needs to be 1-2 sets, while for the second workout fast 5’s is a great way to stay on track. Grip on the pull-up bar will be shoulder-width or slightly wider.

Burpee over bar : Pacing on both workouts should stay moderate and controlled. Stay moving and slow down the last 2-3 reps to allow for a smooth transition to the next station. Based on last year’s standard, you do not have to perform a two foot take off or two foot landing, but both feet must be off the floor as the majority of the body passes over the bar.

SCALING

The SCALING aim is to be able to finish near the target times with intensity.

Scaling option to finish near the target score:

3 rounds

10 Front Squats (115/80)

8 Toes to Bar

8 Burpee Over Bar

-rest until minute 7-

For Time:

24 Burpee Over Bar

24 Toes to Bar

30 Front Squats (115/80)