THURSDAY 9.3.20

2
Sep

THURSDAY 9.3.20

Lowry CrossFit – CrossFit

lease continue to schedule classes on the wodify app. Thank you.

Thursday is an active recovery or rest day in our programming. An active recovery WOD will be posted, but class time will be run as open gym and can also be used as a make up day.

“GYMNASTY”
August 31 – November 15, 2020
11 Weeks

Phase #1 – Aug 31 – Oct 4 (5 Weeks)
Deload Week – Oct 5 – 11
Phase #2 – Oct 12 – Nov 15 (5 Weeks)
Post-Cycle Deload – Nov 16 – Nov 22

In recent months, we’ve built a foundation.
We first addressed raw strength in the slow lifts.
We then took our efforts to barbell stamina.
Returning to the Three-Headed Monster… we now will address skills.

Gymnastic proficiency in our sport requires three components:
Gymnastic Technique
Strict Capacity
Kipping Capacity

On a stage that demands dozens of gymnastic movements, this proficiency can become a blurry goal. “Gymnasty” plans to address precisely that, structuring our training to approach each component intelligently. In each training week, we’ll address these focus areas with (3) dedicated training parts:
Strict Gymnastics – A dedicated running-clock effort tracking towards the development of technical proficiency. Think “Strict JT”.

Gymnastic Capacity – Volume-based, building our upper limit abilities. Think 30 Kipping Ring Muscle-Ups for Time.

“Fartlek” Intervals – Combining varying aerobic intensities to simulate a metabolic environment as we train a wide base of movements. Think bike intervals, combined with higher volume toes to bar.

The sum is truly greater than the parts, and we’re looking forward to seeing some PR’s on Week 11.

View Public Whiteboard

1: Bench Press (5X5)

moderate (70-75%)

MC: Metcon (Time)

For Time:

10-9-8……3,2,1

Power Snatches (75/55)

*After each round complete 15 sit-ups
sit-ups can be weighted.