WEDNESDAY 7.21.21
Lowry CrossFit – CrossFit
Deload Week.
Please continue to reserve classes through the Wodify app and cancel classes you are unable to make.
1: “Poker Face” (AMRAP – Rounds and Reps)
AMRAP 5:
Buy-In: 400 Meter Run
Max Rounds:
12 Front Squats (115/85)
6 Burpee Box Jump Overs (24″/20″)
Rest 5 Minutes
AMRAP 5:
Buy-In: 400 Meter Run
Max Rounds:
9 Front Squats (135/95)
6 Burpee Box Jump Overs (24″/20″)
Rest 5 Minutes
AMRAP 5:
Buy-In: 400 Meter Run
Max Rounds:
6 Front Squats (155/105)
6 Burpee Box Jump Overs (24″/20″)
Stimulus
– Conditioning Category: Sprint
– Even with the weight increasing each round, we should be able to complete each set of front squats unbroken.
– We will record the rounds plus reps of each couplet and total them.
– The run does not count in our scoring
– Score: Rounds + reps with our overall score being the sum total.
Modifications
400 METER RUN
– 300m Air Runner
– 500/400m Row
– 400m/300m Ski
– 1000m/800m Bike
FRONT SQUAT
– Reduce Weight
– Sub Dumbbells
BURPEE BOX JUMP OVER
– Bar Facing Burpee
– Burpee to Target (12″)
EC: Metcon (Weight)
EXTRA CREDIT:
Body Armor
4 Sets for Quality:
50ft. Single Dumbbell Overhead Walking Lunge
Stimulus
– Move for technical proficiency.
– Alternate arms each set for a total of two per side.
– Rest as needed between sets.
– Score: Load