CrossFit – Sat, Nov 26
Lowry CrossFit – CrossFit
Bulletin Board
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!
Please continue to register for classes on Wodify and cancel any reservations you can’t make.
Back Squat (Build to a heavy single)
“Food Coma” (5 Rounds for time)
5 Sets:
AMRAP 1:30
15/12 Calorie AAB
12 Front Squats (155/105 RX+)
Max Ring Muscle Ups or Bar MU or C2B or Pull-Ups
-Rest 3:30 b/t sets-
TARGET SCORE
Score = Number of Ring Muscle Ups ONLY!!!
Target Reps each set: 5+
Minimum reps before scaling each set: 3
STIMULUS and GOALS
How to Pace: SPRINT!! We want you to be reckless on your pacing today! We have the built in rest accordingly!
How it should Feel: LACTIC ACID PARTY! The bike into the front squats will blow up your legs accordingly. Those muscle ups under fatigue will be a great challenger!
WORKOUT STRATEGY & FLOW
AAB Bike : Blast this bike! We want a 90%+ effort every time even if it hurts your muscle ups a bit.
Front Squats : Unbroken is the aim! This should be under 50% of your 1RM.
Ring Muscle Up : Empty the tank here. Stay smooth and pick manageable sets/reps so you can stay moving.
SCALING
The SCALING aim is to keep it sprint like throughout!
Scaling option to finish near the target score:
5 Sets:
AMRAP 1:30
12/10 Calorie AAB
12 Front Squats (135/95) or (95/65)
Max Bar MU, C2B, Pull-Up or Ring Rows
-Rest 3:30 b/t sets-