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Components
Metcon
Back Squat
"Rush Hour"
Settings
Location
(All)
Lowry CrossFit
Program
CrossFit
CrossFit SATURDAY
Date
Workout
MONDAY 11.2.20 - 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):
9 (5/4)
Workout
MONDAY 11.2.20
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1: Metcon (AMRAP - 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.
STIMULUS
- This is a repeat from last week (10.26.20)
- 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)
Back Squat
Based off 1RM Back Squat
10 @ 67%
8 @ 74%
6 @ 80%
4 @ 85%
2 @ 90%
* rest 3:00 between sets. Repeat from last week adding 2%.
MC: "Rush Hour" (Time)
On the 4:00 x 5 Rounds:
15/10 Calorie Assault Bike or 20/14 Calorie Row
10 Barbell-Facing Burpees
5 Power Snatches (135/95)
Stimulus
- Aim is to be consistent across all five rounds, with our score for the day being our *slowest* round.
- Stimulus calls for a power snatch weight on the moderately heavy side, and one that we could cycle for 10+ reps unbroken when completely fresh.
- This does not mean we need completing this workout touch-and-go-and-unbroken(as fast singles is a strong strategy), and instead, that we have a weight we can aggressively attack the 5 reps.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, November 02, 2020
Male Clients
1
Daryion
Morgan
5:30 PM CrossFit
114 Reps
2
Chris
Benedict
4:15 PM CrossFit
68 Reps
3
Junnior
Aranda
7:30 AM CrossFit
65 Reps
4
Axel
Foley
4:15 PM CrossFit
40 Reps
5
Omair
Khan
6:45 PM CrossFit
30 Reps
Female Clients
1
Jessica
Skeesick
4:15 PM CrossFit
39 Reps
2
Bre
Stafford
6:45 PM CrossFit
29 Reps
3
Melissa
Wood
7:30 AM CrossFit
17 Reps
30# DB Press
4
Ann
Mackey
6:45 PM CrossFit
0 Reps
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