CrossFit – Wed, Dec 21
Lowry CrossFit – CrossFit
Cindy (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats
TARGET SCORE
Target Rounds: 20+
Minimum Rounds before scaling: 12
STIMULUS and GOALS
How to Pace: STEADY into a GRIND! Consistency and grit are what it takes to be successful in this workout, in fitness, and in life!!! (Motivational speaking included with your workout notes today!!). Come in with a planned pace, whether it’s rounds every minute or consistent sets to stay moving.
How it should Feel: MUSCULAR ENDURANCE! It’s all about managing upper body fatigue and not reaching failure. Plan rest/breaks to stay alive, and thrive!
WORKOUT STRATEGY & FLOW
Pull Ups: Unbroken is ideal! Kip, Butterfly, or strict, it doesn’t matter. Keep these moving and aggressive.
Push Ups : In our opinion, this is where the workout is won or lost. If you are great at push-ups, then being unbroken should be the goal. If these are areas you struggle with, then fast, quick sets (5s) should be the right approach. Rest off of your arms.
Air Squats : Non-stop! No reason to stop. Stay moving, breathe through each rep and don’t go crazy mode to absolutely destroy your heart rate.
SCALING
The SCALING aim should allow consistent round times and movement sets.
Scaling option to finish near the target score:
AMRAP 20 Minutes
3 Pull Ups
6 Push Ups
9 Air Squats
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.
Back Rack Step Ups + Heel Elevated Double KB Front Rack Squats (Weight)
10 Back Rack Step Ups + 10 Heel Elevated Double KB Front Rack Squats
10 Back Rack Step Ups + 10 Heel Elevated Double KB Front Rack Squats
10 Back Rack Step Ups + 10 Heel Elevated Double KB Front Rack Squats
10 Back Rack Step Ups + 10 Heel Elevated Double KB Front Rack Squats
*Score Back Rack Step Up weight.
Weighted Push Ups + Weighted Pull Ups (Weight)
10 weighted Push Ups + 6 Weighted Pull Ups
10 weighted Push Ups + 6 Weighted Pull Ups
10 weighted Push Ups + 6 Weighted Pull Ups
10 weighted Push Ups + 6 Weighted Pull Ups