SATURDAY 11.7.20
Lowry CrossFit – CrossFit
Please continue to register for classes in Wodify. Also, continue to cancel classes when you aren’t able to make them. When a class if full and you don’t cancel, it could prevent someone who wants that time spot from coming in. Thank you.
1: “Adderall” (AMRAP – Reps)
Minutes: 0-10 – 1M Run, Max CJ (135/95)
Minutes: 10-13 – Rest
Minutes: 13-20 – 800m Run, Max PSn(115/80)
Minutes: 20-23 – Rest
Minutes: 23-27 – 400m Run, Max Thr(95/65)
Stimulus
DESCRIPTION
– “Adderall” is a CompTrain Benchmark workout that combines weightlifting and cardio
– This workout was last completed on 10.5.19
– As the time windows decrease (10-7-4), so do the run distances and weights on the barbell
– Your score for each round is total reps on the barbell
– Your final score for the workout is all three barbell rep numbers added together
– We’ll rest 3 minutes between rounds and change out weights
RUN
– If your best mile is above 8:30, reduce the distances to 1200-600-300 meters respectively
– This gives you enough time on the barbell for each round
– See “modifications” for running alternatives
BARBELL LIFTS
– Choose your weights for each movement based off the following recommendations:
Clean and Jerks: 9+ Unbroken Reps When Fresh
Power Snatches: 15+ Unbroken Reps When Fresh
Thrusters: 21+ Unbroken Reps When Fresh