CrossFit – Mon, Nov 28

27
Nov

CrossFit – Mon, Nov 28

Lowry CrossFit – CrossFit

Bulletin Board

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

Snatch Push Press + Pause Overhead Squat (Weight)

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

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

2 Snatch push press + 2 Pause Overhead Squat @ 65% 1 RM Snatch

2 Snatch push press + 1 Pause Overhead Squat @ 70% 1 RM Snatch

2 Snatch push press + 1 Pause Overhead Squat @ 70-73% 1 RM Snatch

* Pause for 2 seconds at bottom of Overhead Squat

3 Position Snatch (High Hang, Above the Knee, Floor) (Weight)

3 Position Snatch @ 55% 1 RM Snatch

3 Position Snatch @ 65% 1 RM Snatch

3 Position Snatch @ 70% 1 RM Snatch

3 Position Snatch @ 70% 1 RM Snatch

3 Position Snatch @ 70-73% 1 RM Snatch

High Hang Snatch + Above the Knee Snatch + Full Snatch

Pause Front Squat (Weight)

3 Pause Front Squat @ 65% 1 RM Front Squat

3 Pause Front Squat @ 70% 1 RM Front Squat

3 Pause Front Squat @ 70% 1 RM Front Squat

3 Pause Front Squat @ 75% 1 RM Front Squat

3 Pause Front Squat @ 75% 1 RM Front Squat

*Pause for 2 seconds at bottom of squat

“Huli Huli Chicken” (5 Rounds for time)

5 sets (1 set every 4 minutes)

20/16 Calorie Bike Erg (OR Row)

20 Wall Ball (20/14) (10’)

50’ Overhead Walk Lunge (95/65)
TARGET SCORE

Target Time each set:  sub 3 minutes

Time Cap each set:  3 minutes 30 seconds

STIMULUS and GOALS

How to Pace:  PAIN CAVE! You have to accept that your legs are going to hurt. Push the pace, recover, and try to repeat for consistent set times. The rest isn’t going to be long, so stay moving and shake your legs out.

How it should Feel:  LACTIC ACID PARTY! Your Legs will feel like Aaron Judge is beating them with a baseball bat.

WORKOUT STRATEGY & FLOW

Bike Erg : Stand for the first few pedals to get the wheels turning, then settle into a moderate/fast pace. The goal should be around 60 seconds while winding down the last 2-3 calories before exiting.

Wall Balls : These won’t feel easy after the bike, but the goal is still unbroken. Take a few seconds (no more than 10) to gather your breath and then get to work. 2 sets at most!

Overhead Walking Lunge : After the last two movements, the pain and swelling will begin to settle in. Get the bar overhead, hold a steady pace, and breathe through every step to go unbroken. Break at 25’ if you must and pick it back up quickly!

SCALING

The SCALING aim is for consistent/unbroken movement through each set.

Scaling option to finish near the target score:

5 sets (1 set every 4 minutes)

15/12 Calorie Bike Erg (OR Row)

15 Wall Ball (20/14) (10’)

50’ Overhead Walk Lunge (75/55)