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Components
Metcon
Back Squat
" Fight Night"
Settings
Location
(All)
Lowry CrossFit
Program
CrossFit
CrossFit SATURDAY
Date
Workout
MONDAY 10.26.20 - Lowry CrossFit
Class
(All)
6:00 AM CrossFit
7:30 AM CrossFit
9:00 AM CrossFit
12:00 PM CrossFit
4:15 PM CrossFit
5:30 PM CrossFit
6:45 PM CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
8 (5/3)
Workout
MONDAY 10.26.20
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1: Metcon (3 Rounds for reps)
Strict Gymnastics
3 Rounds:
AMRAP 2
20/15 Cal Row
Max strict HSPU's in time remaining.
...... Directly into.
AMRAP 2:
50 DU's
Max Strict Pull-Ups in time remaining
Rest 1:00 between rounds. This will be repeated one week from today.
STIMULUS
- We will perform each of the AMRAP 2 couplets 3 times.
- The max portion of each amrap does not have to be unbroken, simply as many reps as you can in the time remaining.
- We should at least have a full minue to complete the max rep portion of each AMRAP.
- Score will be number of reps for SHSPU's and strict pull-ups for each round.
2: Back Squat (10-8-6-4-2)
Based off 1RM Back Squat
10 @ 65%
8 @ 72%
6 @ 78%
4 @ 83%
2 @ 88%
* rest 3:00 between sets. The rep scheme will be repeated next week.
MC: " Fight Night" (AMRAP - Rounds and Reps)
AMRAP 20:
20 Thrusters
20 Hang Power Snatches
20 Box Jumps (24/20)
20 Overhead Squats
20/15 Cal Row
*Barbell 75/55
STIMULUS
- Today's AMRAP workout resembles the movement patterns seen in the benchmark "Fight Gone Bad"
- Workout shoud feel light and long
- Score rounds and reps
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, October 26, 2020
Male Clients
1
Daryion
Morgan
6:45 PM CrossFit
107 Total Reps
2
kilmonger
.
4:15 PM CrossFit
90 Total Reps
3
Chris
Benedict
12:00 PM CrossFit
67 Total Reps
4
Seth
Smith
6:00 AM CrossFit
37 Total Reps
5
Junnior
Aranda
4:15 PM CrossFit
29 Total Reps
Female Clients
1
Jessica
Skeesick
4:15 PM CrossFit
38 Total Reps
2
Melissa
Wood
7:30 AM CrossFit
13 Total Reps
30# DDB press
3
Chelsey
Parker
5:30 PM CrossFit
0 Total Reps
56
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