CrossFit – Wed, Nov 8

Lowry CrossFit – CrossFit

Bulletin Board

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

MOBILITY

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

Overhead Squat (
On the 3:00 x 5 Sets:
3 Overhead Squats

*Use The Same Weight Across
)

Stimulus

– The barbell should come from a rack.

– If you do not feel comfortable re-racking the bar in the bar rack, drop it from the top after the last rep each set.

– Athletes should aim to complete all sets at 80-85% of their 1RM overhead squat or at a weight that is slightly heavier than last week’s 5×5.

Modifications

– Front Squats

– Back Squats

– Single Dumbbell Overhead Squats

“Overdue” (Calories)

AMRAP 10:

Row Calories

Every 2 Minutes [Starting at 0:00]:

15 Overhead Squats 95 / 65 lb
Stimulus

– Overview: Athletes will be challenged to hold on for unbroken sets of overhead squats throughout this workout. Athletes should be spending no longer than 1:00 on the barbell leaving them with 1:00 or more on the rower between sets.

– Overhead Squats: Complete a set of 15 overhead squats at the 0-2-4-6-8 minute marks. Sets should be completed unbroken. Loading of the barbell should not exceed 60% of your 1RM overhead squat. The barbell should come from the floor.

– Row: Leave the monitor on and running throughout. No need to reset. Rollover calories will count toward your score.

– Score: Total Row Calories

Modifications

ROW

– Ski

– Bike

– Run

– Air Run

– Burpees

OVERHEAD SQUATS

– Reduce Loading/Reps

– Front Squats

– Single Dumbbell Overhead Squats