CrossFit – Mon, Oct 31
Lowry CrossFit – CrossFit
Bulletin Board
Happy Halloween!!
Snatch Balance + Pause Snatch Balance + Snatch Balance (5 Rounds for weight)
1 Snatch Balance + 1 Pause Snatch Balance + 1 Snatch Balance @ 6.5/10 RPE
1 Snatch Balance + 1 Pause Snatch Balance + 1 Snatch Balance @ 7.5/10 RPE
1 Snatch Balance + 1 Pause Snatch Balance + 1 Snatch Balance @ 7.5/10 RPE
1 Snatch Balance + 1 Pause Snatch Balance + 1 Snatch Balance @ 8/10 RPE
1 Snatch Balance + 1 Pause Snatch Balance + 1 Snatch Balance @ 8.5/10 RPE
Back Squat (10×3 @76% 1RM Back Squat)
Front Squat (3×2 @91% 1RM Front Squat)
“Fred Flintstone” (Time)
4 rounds
400m run
40 Air Squats
-Straight into-
3 Rounds
300m Run
30 Push Ups
-Straight into-
2 Rounds
200m Run
20 Strict Pull Ups
TARGET SCORE
Target Time: sub 25 minutes
Time Cap: 30 minutes
STIMULUS and GOALS
How to Pace: STEADY! This has all the makings of a classic “Murph Prep” style workout. Attack each section with moderate intensity and try to keep consistent pacing throughout rounds.
How it should Feel: CARDIO!
We are running a lot while performing bodyweight movements. We don’t stop until the end.
WORKOUT STRATEGY & FLOW
Run : The distance decreases, but the pacing should stay the same due to the long grind of the workout. Stay relaxed in your shoulders/hands, and keep your breathing/pacing consistent.
Air Squats : Smooth and steady here. The goal should be to stay unbroken (non-stop) through every set. Don’t pump out the reps!
Push Ups : Break early and often. The rest from the run is enough to keep moderate to big sets. Whatever you do, don’t go to failure.
Strict Pull Up : The cherry on top of the workout! Try to complete each round in 1-2 sets. Shake arms out on the run and keep chalk breaks short and sweet.
SCALING
The SCALING aim is to stay moving and finish under the time cap!
Scaling option to finish near the target score:
4 rounds
300m run
30 Air Squats
-Straight into-
3 Rounds
250m Run
25 Push Ups
-Straight into-
2 Rounds
150m Run
15 Strict Pull Ups