CrossFit – Tue, Nov 22
Lowry CrossFit – CrossFit
Bulletin Board
Schedule Alert:
We will have our annual Thanksgiving Day WOD on Thursday 11.24 @ 9:00am.
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.
Shoulder Press (5-5-4-3-3)
5 Shoulder Press @ 55% 1 RM Shoulder Press
5 Shoulder Press @ 60% 1 RM Shoulder Press
4 Shoulder Press @ 65% 1 RM Shoulder Press
3 Shoulder Press @ 70% 1 RM Shoulder Press
3 Shoulder Press @ 70% 1 RM Shoulder Press
High Hang Clean + Push Jerk (Weight)
3 High Hang Clean + 1 Push Jerk @ 55% 1 RM Clean and Jerk
3 High Hang Clean + 1 Push Jerk @ 60% 1 RM Clean and Jerk
3 High Hang Clean + 1 Push Jerk @ 65% 1 RM Clean and Jerk
3 High Hang Clean + 1 Push Jerk @ 68% 1 RM Clean and Jerk
3 High Hang Clean + 1 Push Jerk @ 70% 1 RM Clean and Jerk
Clean Pull (5X3)
3 Clean Pull @ 80% 1 RM Clean
3 Clean Pull @ 80% 1 RM Clean
3 Clean Pull @ 80% 1 RM Clean
3 Clean Pull @ 85% 1 RM Clean
3 Clean Pull @ 85% 1 RM Clean
“The Turkey Pardon ” (3 Rounds for time)
3 Sets (1 Set Every 7 minutes)
21-15-9
Calorie Row OR Ski
12-9-6
Box Jump Overs (30/24)
*Female Calories: 18-12-6
TARGET SCORE
Target Time each set: sub 5 minutes
Time Cap each set: 6 minutes
STIMULUS and GOALS
How to Pace: CHALLENGE! We want you to push the pace to a faster row than you’d normally try to hold onto with mostly non stop movement on the box jump overs portion. We are aiming to maintain consistent scores across sets or get slightly faster each round. This workout has 3 separate scores and you should be getting 1-2 minutes of rest each set.
How it should Feel: CARDIO. This workout will test your aerobic engine and capacity to stay moving through simple work.
WORKOUT STRATEGY & FLOW
Row or Ski : Row intensity should be between moderate/fast to fast but below a sprint effort. Perceived effort should be around 80-85%. Focus on big, strong pulls and make sure to breathe with each stroke. IF Rowing, this is a good workout to practice quickly loosening the straps and making a faster transition. The Machine must be reset each time you return to row.
Box Jump Over : We are looking for non-stop/consistent effort. Pace should be fast for each set of these!
SCALING
The Scaling aim is for athletes to finish within the target time frame while maintaining high effort.
3 Sets (1 Set Every 7 minutes)
18-12-6
Calorie Row OR Ski
12-9-6
Box Jump Overs (24/20)
*Female Calories: 15-10-5