CrossFit – Mon, Nov 21

20
Nov

CrossFit – Mon, Nov 21

Lowry CrossFit – CrossFit

Bulletin Board

Deload Week

Hey guys,

This is our deload week and you’ve earned a little extra rest!

We are providing much less volume as a typical week so we can let our bodies have a break. If you need even more rest on some days of this week then take it!

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

Snatch Push Press + Tempo Overhead Squat (Weight)

2 Snatch push press + 1 Tempo Overhead Squat @ 55% 1 RM Snatch

2 Snatch push press + 1 Tempo Overhead Squat @ 55% 1 RM Snatch

2 Snatch push press + 1 Tempo Overhead Squat @ 60% 1 RM Snatch

2 Snatch push press + 1 Tempo Overhead Squat @ 60% 1 RM Snatch

2 Snatch push press + 1 Tempo Overhead Squat @ 60% 1 RM Snatch

*Tempo: 3.3.1.1

High Hang Snatch 5X3 (Weight)

3 High Hang Snatch @ 60% 1 RM Snatch

3 High Hang Snatch @ 65% 1 RM Snatch

3 High Hang Snatch @ 65% 1 RM Snatch

3 High Hang Snatch @ 68% 1 RM Snatch

3 High Hang Snatch @ 68% 1 RM Snatch

Tempo Front Squat 5X3 (Weight)

3 Tempo Front Squat @ 65% 1 RM Front Squat

3 Tempo Front Squat @ 65% 1 RM Front Squat

3 Tempo Front Squat @ 68% 1 RM Front Squat

3 Tempo Front Squat @ 68% 1 RM Front Squat

3 Tempo Front Squat @ 68% 1 RM Front Squat

*Tempo: 3 second descent, 3 second pause at bottom, 1 second ascent, 1 second pause at top

A Charlie Brown Thanksgiving (2 Rounds for time)

For Time:

50 Air Squats

25 Dumbbell Snatches (70/50)

50 Air Squats

-rest 1:1-

25 Pistols

50 Dumbbell Snatches (50/35)

25 Pistols
TARGET SCORE

Target Time each set:  3-4 minutes

Time Cap each set:  6 minutes

STIMULUS and GOALS

How to Pace:  SPRINT. This workout should be one where you are able to hold onto big sets with minimal rest. The workload is intentionally low as a deload week. Move quickly and enjoy the lowered volume.

How it should Feel:  GASSY. With the short time domain and big, fast sets, you will likely be out of breath with some muscle fatigue.

WORKOUT STRATEGY & FLOW

Air Squats  : Fast and furious is the goal here! Unbroken is ideal

Dumbbell Snatches  : Workout 1 should be a weight that you can do quick singles or touch n go sets of 3-4+ at a time. Set up with purpose and use all the hip drive to keep the movement fluid.

Pistol Squats  : We don’t do these as often so aim to use these for some intentional practice as well as working them at a slightly faster recycle rate.

SCALING

The SCALING aim is to finish near the target time without blowing yourself up on day 1 of a deload week!

Scaling option to finish near the target score:

50 Air Squats

25 Dumbbell Snatches (50/35)

50 Air Squats

-rest 1:1-

25 Pistols (OR 50 Air Squats)

50 Dumbbell Snatches (35/20)

25 Pistols (OR 50 Air Squats)