CrossFit – Tue, Dec 20
Lowry CrossFit – CrossFit
Bulletin Board
ATTN: Anyone leaving the gym last and locking up, please make sure both heaters in main room are off. There is a off/on switch for the heater next to water cooler and heater next to TV’s thermostat needs to be turned to the coldest setting (toggle lever all the way to left). My heating bill was double what it was last month and the highest it’s ever been in 10 years. Any questions, please reach out to Christian.
Please continue to register for classes on Wodify and cancel any reservations you can’t make.
Push Jerk + Jerk (Weight)
2 Push Jerk + 2 Jerk @ 60% 1 RM Jerk
2 Push Jerk + 2 Jerk @ 60% 1 RM Jerk
2 Push Jerk + 1 Jerk @ 65% 1 RM Jerk
2 Push Jerk + 1 Jerk @ 70% 1 RM Jerk
2 Push Jerk + 1 Jerk @ 70-75% 1 RM Jerk
Clean Deadlift + Clean Pull (Weight)
2 Clean Deadlift + 3 Clean Pull @ 2” Deficit @ 75% 1 RM Clean
2 Clean Deadlift + 3 Clean Pull @ 2” Deficit @ 75% 1 RM Clean
2 Clean Deadlift + 2 Clean Pull @ 2” Deficit @ 80% 1 RM Clean
2 Clean Deadlift + 2 Clean Pull @ 2” Deficit @ 80% 1 RM Clean
2 Clean Deadlift + 2 Clean Pull @ 2” Deficit @ 80-85% 1 RM Clean
Clean Pull + Panda Pull + Clean (Weight)
1 Clean Pull + 1 Panda Pull + 2 Clean @ 60% 1 RM Clean
1 Clean Pull + 1 Panda Pull + 2 Clean @ 60% 1 RM Clean
1 Clean Pull + 1 Panda Pull + 1 Clean @ 65% 1 RM Clean
1 Clean Pull + 1 Panda Pull + 1 Clean @ 70% 1 RM Clean
1 Clean Pull + 1 Panda Pull + 1 Clean @ 70-75% 1 RM Clean
“Bad Annie’ (Time)
100-80-60-40-20
Double Unders
50-40-30-20-10
Sit-ups
TARGET SCORE
Target Time: sub 8 minutes
Time Cap: 10 minutes
STIMULUS and GOALS
How to Pace: SPRINT! The reps may be higher on the double unders, but the approach is the same as regular “Annie”. Go hard and go for broke! Transitions should be seamless from movement to movement, with no lost time.
How it should Feel: CARDIO! The jumping and fast repetition of the sit-ups will kick the heart rate.
WORKOUT STRATEGY & FLOW
Double Unders : Unbroken! That’s it, so don’t blow it.
Haha if you must break then keep it short, find your rhythm again, and keep chipping away.
Sit Ups : Use an ab mat, touch your hands behind your head and make contact with your toes at the top (not your heels). Be aggressive on your pace and breathe on each rep. Keep your hands relaxed to save your grip for the double unders.
SCALING
The SCALING aim is for athletes to attack with reckless abandonment.
Scaling option to finish near the target score:
70-56-42-28-14
Double Unders
35-28-21-14-7
Sit-ups