CrossFit – Mon, Oct 24
Lowry CrossFit – CrossFit
Bulletin Board
LCF! Hope to see you at our Halloween party this Saturday. We’ll provide some munchies, bring what you’d like to drink.
What: LCF 9th annual Halloween Party
When: Saturday, October 29th @ 8:00pm
Where: 2979 Emporia Court Denver 80238
Please continue to register for classes on Wodify and cancel any reservations you can’t make.
Snatch Balance (3-2-1-3-2-1)
3 Snatch Balance @ 6/10 RPE
2 Snatch Balance @ 7/10 RPE
1 Snatch Balance @ 8/10 RPE
3 Snatch Balance @ 7/10 RPE
2 Snatch Balance @ 8/10 RPE
1 Snatch Balance @ 9/10 RPE
Back Squat ( 10×2)
10 sets x 2 reps @ 84% 1RM Back Squat
Front Squat (5 sets x 3 reps @77% 1RM Front Squat)
5 sets x 3 reps @77% 1RM Front Squa
“Mortecia Adams” (4 Rounds for time)
4 Sets (1 set every 10:00)
400m Run
50/40 Calorie Assault Bike
400m Run
*GO FAST!
*Sub 50/40 Calorie Assault Bike if needed
TARGET SCORE
Target Time each set: 6-7 minutes
Time Cap each set: 8 minutes
STIMULUS and GOALS
How to Pace: CHALLENGE! This workout is a pure aerobic engine. We want you to push to the edge of your pacing effort. Those of you who can push the run faster can maintain more steady on the bike, and vice versa is true if you are better at bike.
How it should Feel: GASSY! We have the intervals set up so you can maintain a high intensity (85-90%) effort throughout the set.
WORKOUT STRATEGY & FLOW
Run : Hold an 80-85% effort on the first run and 85-90% on the second. You should be comfortable going straight into the bike
Echo Bike : We want steady output throughout! A great aim is 15-20 cal/min for men and 12-15 cal/min for women.
SCALING
The SCALING aim is to maintain high cardio output throughout each interval
Scaling option to finish near the target score:
4 Sets (1 set every 10:00)
300m Run
30/24 Calorie Echo Bike
300m Run
*GO FAST!