Happy Veterans Day!

10
Nov

Happy Veterans Day!

Lowry CrossFit – CrossFit

Regular schedule today. Happy Veterans Day to all that have served our country.

De-Load Week

This week, we will be reducing volume to 1-2 parts per day, along with the conscious effort to remove the clock as a measure. Tracking times and scores is always encouraged, but the aim is to reduce the intensity on our *mind*, just as much as our body.

Cycle details for our upcoming “Silverback” training will be posted towards the weekend. But for now, let’s spend no more than an 60 minutes in the gym. Full recovery, mind and body, is the goal.

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WU: Warm-up (No Measure)

500M Row

Foam Roll

Hip Halo

Banded Shoulder Distraction

PRIMER ROUNDS

Aim here is to find our pacing over the course of 2 rounds.

Round #1 (walk-through round)

5 Push Presses

5 KBS

5 Box Jumps

5 Push Presses

5 KBS

5 Box Jumps

Rest as needed, followed by a single full round to gauge pacing.

10 Push Presses

10 KBS

10 Box Jumps

Upon finishing the second round, check the clock to get a good feel as to a goal to shoot for today.

MC: Jack (AMRAP – Rounds and Reps)

20-Minute AMRAP of:

10 Push Press, 115#

10 Kettlebell Swings, 53#

10 Box Jumps, 24″
In honor of Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK,died September 29th, 2009
To learn more about Jack click here
Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.

STIMULUS

Day one to our deload week, and on Veteran’s Day, a Hero workout.

Each station is intended to be manageable and consistent throughout the 20 minute duration.

Push Press – Moderate load, one that we are confident we could complete 21+ unbroken when fresh. Inside the workout, at most, a single break per round.

Kettlebell – Lighter load, one that we hold unbroken throughout the workout.