CrossFit – Sat, Dec 3

2
Dec

CrossFit – Sat, Dec 3

Lowry CrossFit – CrossFit

Bulletin Board

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

“JT Gone Crazy” (Time)

For Time:

21/16 Calorie Ski (OR Row)

21 Handstand Push Ups

21 Push Ups

21 Ring Dips

15/12 Calorie Ski (OR Row)

15 Handstand Push Ups

15 Push Ups

15 Ring Dips

9/7 Calorie Ski (OR Row)

9 Handstand Push Ups

9 Push Ups

9 Ring Dips
TARGET SCORE

Target Time:  sub 8 minutes

Time Cap:  12 minutes

STIMULUS and GOALS

How to Pace:  GRIND! Arms will swell up like balloons, so play it safe early on and break movements up early and often. Listen to your body!

How it should Feel:  MUSCULAR ENDURANCE! Might want to take a picture of your arms/shoulders after this one cause it’s the biggest you will ever see them!!!

WORKOUT STRATEGY & FLOW

Ski  : This is just here to annoy you and somewhat shake out your upper body. Don’t attack and think recovery pace (about 70% effort).

Strict Handstand Push Ups  /  Push Ups  /  Strict Ring Dip : All these movements need to be approached with caution because once you reach muscle failure, it will take double the time to recover.

Think of quick sets of 5s to stay steady with 10-15 seconds of rest between breaks. Always rest off of the hands and shake the shoulders out each time you break. You can even go smaller sets (2-3s) if needed to stay moving and avoid failure.

Advanced athletes can try strict handstands and strict ring dips, while intermediate athletes should kip to avoid failure. —->  Kipping Ring Dip

Snatch

Build to a heavy single

Clean and Jerk (Build to a heavy single)

Back Squat

Build to a heavy single