CrossFit – Wed, Dec 14

13
Dec

CrossFit – Wed, Dec 14

Lowry CrossFit – CrossFit

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“Narhwal” (AMRAP – Rounds and Reps)

AMRAP 10 Minutes

5 Bar Muscle Ups

10 Shuttle Runs (25’)
TARGET SCORE

Target Rounds: 10+

Minimum Rounds before scaling: 5

STIMULUS and GOALS

How to Pace: STEADY! Find your pace early on and try to stick to it all the way through the end! This is a great workout to practice making a strategy and seeing if you can hold to it.

How it should Feel: GASSY & GRIPPY! Run and BMU are a great combo to test our aerobic and gymnastic ability.

WORKOUT STRATEGY & FLOW

Bar Muscle Ups : We want you to do as prescribed if you could hit at least the first few rounds unbroken, if needed. You can break early on to stay moving in later rounds. Keeping the legs long and together during the kip will help assist in focusing the momentum and drive from the kip in one direction, resulting in a strong kip.

Shuttle Run : Each 25ft length counts as 1 rep (down and back = 2 reps) The effort on these should be moderate and steady. You must cross the touch the target line and touch the ground with your hand before making the return trip. Practice your transition at the turn-around point because this is a spot where many will lose time due to inefficiency.

SCALING

The SCALING aim is to be able to stay moving through the bar muscle ups and be confident in the shuttle runs.

Scaling option to finish near the target score:

AMRAP 10 Minutes

3 Bar Muscle Ups

6 Shuttle Runs (25’)

Back Rack Bulgarian Split Squats + Single Arm Suitcase Hold Heel Elevated Squats (Use heavy DB (Weight)

10 Back Rack Bulgarian Split Squats + 10 Single Arm Suitcase Hold Heel Elevated Squats

10 Back Rack Bulgarian Split Squats + 10 Single Arm Suitcase Hold Heel Elevated Squats

10 Back Rack Bulgarian Split Squats + 10 Single Arm Suitcase Hold Heel Elevated Squats

10 Back Rack Bulgarian Split Squats + 10 Single Arm Suitcase Hold Heel Elevated Squats

*10 each leg for Split Squat + 10 each arm for Squats.

Weighted Push Ups + Weighted Chin Ups (Weight)

10 Weighted Push Ups + 7 Weighted Chin Ups

10 Weighted Push Ups + 7 Weighted Chin Ups

10 Weighted Push Ups + 7 Weighted Chin Ups

10 Weighted Push Ups + 7 Weighted Chin Ups