CrossFit – Mon, Oct 10

Lowry CrossFit – CrossFit

Bulletin Board

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

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!

Pause Snatch Balance (pause for 2 seconds in the bottom)+ Snatch Balance (5 Rounds for weight)

1 Pause Snatch Balance + 2 Snatch Balance @ 6.5/10 RPE

1 Pause Snatch Balance + 2 Snatch Balance @ 7/10 RPE

1 Pause Snatch Balance + 1 Snatch Balance @ 7.5/10 RPE

1 Pause Snatch Balance + 1 Snatch Balance @ 8/10 RPE

1 Pause Snatch Balance + 1 Snatch Balance @ 8.5/10 RPE

Back Squat (10X2)

10×2 Back Squat @81% 1RM Back Squat

Front Squat (5×3)

5 x 3 Front Squat @ 75% 1RM Front Squat

“Air Heads Extreme” (Checkmark)

12 minute EMOM (Every Minute on the Minute)

3 Sets

Minute 1: 12 Burpee to 6’ target

Minute 2: 10 Air Squats + 50’ Walking Lunge

MInute 3: 200m Run

Minute 4: 12 Box Jumps (30/24)

TARGET SCORE

SCORE = Checkmark

Target Time each Minute:  sub 40 seconds

Time Cap each minute:  50 seconds

STIMULUS and GOALS

How to Pace:  STEADY! We want a consistent and sustainable pace minute over minute.

How it should Feel:  CARDIO! By the end you should be somewhat out of breath but not overly spent at all.

WORKOUT STRATEGY & FLOW

Burpee to target: We want you to be quick off the ground here – think bouncy! Ideally done under 30-35 seconds

Air Squat  +  Walking Lunge : Simply move steady and non stop through these. You have time to complete without going all out.

Run: GO at 7-8/10 RPE and aim to finish with some speed but not a sprint.

Box Jump : We want smooth up and down with these, and to work on a little higher height. We don’t recommend rebounding for this workout.