TUESDAY 11.17.20
Lowry CrossFit – CrossFit
De-Load Week.
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.
MC: “Shuffleboard” (Time)
“Shuffleboard”
For Time:
800m Run
25 Thrusters
25 CTB Pull-Ups
800m Run
25 Overhead Squats
25 Toes to Bar
800m Run
25 Front Squats
25 Pull-Ups
Barbell – 95 / 65 lb
Stimulus
DESCRIPTION
– This balanced workout includes cardio, weightlifting and gymnastics movements
– This is a longer piece that will likely take between 18-25 minutes to complete
GYMNASTICS
– Let’s choose variations or rep schemes for each movement that can be complete in under 2 minutes
WEIGHTLIFTING
– Choose your barbell weight based on the most difficult movement, the overhead squat
– The weight should be fairly light across the board
– We should be able to complete the 25 reps in no more than 3 sets on all movements
RUN
-1000M Row
-50/35 Cal AAB
– 800M Ski Erg
1: Metcon (Time)
Midline
21-18-15-12-9:
Unbroken GHD Sit-Ups
Even a slight pause at the top would constitute as a broken set, so here, we are looking for fluid unbroken sets where we rest as needed between.
Stimulus
DESCRIPTION
– This piece will help us give us a data point moving forward for where our capacity for unbroken GHD sit-ups is at.
– Knowing how comfortable (or uncomfortable) we feel after each set is good information for us moving forward.
– In order to truly get this data, let’s try to push to get each set unbroken even if it’s uncomfortable.
– Rest as needed in between sets.
Modifications
GHD SIT-UPS
– 2x Reps AbMat Sit-up
– V-ups