CrossFit – Wed, Nov 30

29
Nov

CrossFit – Wed, Nov 30

Lowry CrossFit – CrossFit

Bulletin Board

 This Saturday December 3rd.

7:00pm

It’s that time of the year to get gussied up and celebrate the holidays with your CrossFit family. Please join us at the FltyeCo Tower (formerly Punch Bowl Social) for a fun night of hanging out, playing games and enjoying an adult beverage or two with your favorite CF peeps. We have reserved the “Tarmac” area, which is right next to the bowling lanes on the first level. LCF will pay for a few or more rounds of drinks just like last year.

Can’t wait to celebrate with all of you!

Please continue to register for classes on Wodify and cancel any reservations you can’t make.

“Acai Bowl” (2 Rounds for time)

2 sets

1-2-3-4-4-3-2-1

Squat Snatch (135/95)

Ring Muscle Ups

-rest 1:1 b/t sets-
TARGET SCORE

Target Time each set:  sub 5 minutes

Time Cap each set:  7 minutes

STIMULUS and GOALS

How to Pace:  STEADY! It’s one of those workouts where you must think the risk is worth the reward. Be smart, and don’t rush through, causing missed lifts. Hit the first set with a “Test Pace” and save the push for part 2.

How it should Feel:  GASSY! Sets are short and quick, so you will move faster than you think. Control your breathing and focus on the lifts.

WORKOUT STRATEGY & FLOW

Snatch : Weight should be moderate (no more than 70% of 1RM) and will feel heavier as the sets increase. Look to hit singles the whole way through to allow your grip a break before returning to muscle-ups. Try and complete a rep every 6-8 seconds (or faster). Make sure you pull with enough force on that first snatch of every round.

Ring Muscle Up : Low reps each set, so let’s stay unbroken. Make sure to chalk up before starting each set. Keep tension and drive through the dip, while you focus on relaxing your grip to allow the forearms a chance to relax and not over fatigue your forearms for the snatches to come again.

SCALING

The SCALING aim should allow for smooth and consistent workflow through each round/set.

Scaling option to finish near the target score:

2 sets

1-2-3-4-4-3-2-1

Squat Snatch (115/80)

1-1-2-3-3-2-1-1

Ring Muscle Ups

-rest 1:1 b/t sets-

Front Rack Lunges + Heel Elevated Goblet Squats (Weight)

10 Front Rack Lunges + 10 Heel Elevated Goblet Squats @ 7/10 RPE

10 Front Rack Lunges + 10 Heel Elevated Goblet Squats @ 7/10 RPE

10 Front Rack Lunges + 10 Heel Elevated Goblet Squats @ 7.5/10 RPE

10 Front Rack Lunges + 10 Heel Elevated Goblet Squats @ 8/10 RPE

Bench Press + Bent Over Rows (Weight)

10 Bench Press + 10 Bent Over Rows @ 7/10 RPE

10 Bench Press + 10 Bent Over Rows @ 7/10 RPE

10 Bench Press + 10 Bent Over Rows @ 7.5/10 RPE

10 Bench Press + 10 Bent Over Rows @ 8/10 RPE

Deadlift (4X5)

5 Deadlift @ 8/10 RPE

5 Deadlift @ 8/10 RPE

5 Deadlift @ 9/10 RPE

5 Deadlift @ 9/10 RPE