CrossFit – Mon, Dec 19

18
Dec

CrossFit – Mon, Dec 19

Lowry CrossFit – CrossFit

Bulletin Board

ATTN: Anyone leaving the gym last and locking up, please make sure both heaters in main room are off. There is a off/on switch for the heater next to water cooler and heater next to TV’s thermostat needs to be turned to the coldest setting (toggle lever all the way to left). My heating bill was double what it was last month and the highest it’s ever been in 10 years. Any questions, please reach out to Christian.

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

Snatch Balance + Overhead Squats (Weight)

2 Snatch Balance + 2 Overhead Squat @ 60% 1 RM Snatch

2 Snatch Balance + 2 Overhead Squat @ 65% 1 RM Snatch

2 Snatch Balance + 1 Overhead Squat @ 70% 1 RM Snatch

2 Snatch Balance + 1 Overhead Squat @ 70% 1 RM Snatch

2 Snatch Balance + 1 Overhead Squat @ 70-75% 1 RM Snatch

Snatch Lift Off + Snatch Pull + Snatch (Weight)

1 Snatch Lift off (1” off the ground) + 1 Snatch Pull + 2 Snatch @ 60% 1 RM Snatch

1 Snatch Lift off (1” off the ground) + 1 Snatch Pull + 2 Snatch @ 60% 1 RM Snatch

1 Snatch Lift off (1” off the ground) + 1 Snatch Pull + 1 Snatch @ 65% 1 RM Snatch

1 Snatch Lift off (1” off the ground) + 1 Snatch Pull + 1 Snatch @ 65% 1 RM Snatch

1 Snatch Lift off (1” off the ground) + 1 Snatch Pull + 1 Snatch @ 70% 1 RM Snatch

Metcon (5 Rounds for time)

5 Sets (1 set every 3 minutes)

15/12 Calorie Assault Bike (OR 12/10 Calorie Echo Bike)

10 Dumbbell Thrusters (2×50/35)
TARGET SCORE

Target Time each set: sub 1 minute 20 seconds

Time Cap each set: 2 minues

STIMULUS and GOALS

How to Pace: PAIN CAVE! It’s one of those workouts where the stimulus is simple, push the pace and try to hang on.

How it should Feel: LACTIC ACID PARTY! It will feel like Godzilla has made a nest inside your quads….QUADZILLA!

WORKOUT STRATEGY & FLOW

Assault Bike : Pacing should be aggressive (80%+) with the intent to finish under 45 seconds every set. Ramp up the bike off the start for 3-4 seconds and then coast down the final 2 calories for a smooth transition.

Dumbbell Thruster : Unbroken is the only standard and all that we will accept. Breathe through each rep and make sure to be explosive out of the bottom of the squat with a strong/aggressive hip drive.

SCALING

The SCALING aim is to allow for consistency on the bike/sets and unbroken reps through the thrusters.

Scaling option to finish near the target score:

8 Sets (1 set every 3 minutes)

12/10 Calorie Assault Bike (OR 10/8 Calorie Echo Bike)

10 Dumbbell Thrusters (2×40/25)

Pause Front Squat + 1 ¼ Front Squat + Front Squat (Weight)

1 Pause Front Squat + 1 ¼ front squat + 2 Front Squat @ 60% 1 RM Front Squat

1 Pause Front Squat + 1 ¼ front squat + 2 Front Squat @ 60% 1 RM Front Squat

1 Pause Front Squat + 1 ¼ front squat + 1 Front Squat @ 65% 1 RM Front Squat

1 Pause Front Squat + 1 ¼ front squat + 1 Front Squat @ 70% 1 RM Front Squat

1 Pause Front Squat + 1 ¼ front squat + 1 Front Squat @ 70-75% 1 RM Front Squat