CrossFit – Fri, Dec 16
Lowry CrossFit – CrossFit
Bulletin Board
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“Arctic Puffer” (Time)
5 Rounds
15 Push Jerks (95/65)
12 Chest to Bar Pull Ups
9 Sumo Deadlift High Pulls (95/65)
TARGET SCORE
Target Time: sub 7 minutes
Time Cap: 9 minutes
STIMULUS and GOALS
How to Pace: PAIN CAVE!!
How it should Feel: PAIN!!!
WORKOUT STRATEGY & FLOW
Push Jerks : Weight selected should allow you to consistently perform 10+ reps. Weight should be under 40% of your 1RM Push Jerk. You must take the bar from the floor (not the rack).
Chest to Bar : These are ideally completed in 1-2 sets. Think of a big kip and smooth rhythm of breathing to settle into these and help mitigate your heart rate spiking too much.
Sumo Deadlift High Pull : Weight selected should allow you to consistently perform unbroken reps. Focus on a good hip extension coming up versus pulling with the lower back and arms.
SCALING
The SCALING aim is to finish near the target time and keep it full send!
Scaling option to finish near the target score:
5 Rounds
15 Push Jerks (75/55)
9 Chest to Bar Pull Ups
9 Sumo Deadlift High Pulls (75/55)
Power Snatch Off Blocks or hang (Weight)
3 Power Snatch @ 65% 1 RM Snatch
3 Power Snatch @ 68% 1 RM Snatch
3 Power Snatch @ 70% 1 RM Snatch
3 Power Snatch @ 73% 1 RM Snatch
3 Power Snatch @ 75-78% 1 RM Snatch
Power Clean Off Blocks or hang + Push Jerk (Time)
2 Power Clean + 2 Push Jerk @ 68% 1 RM Clean and Jerk
2 Power Clean + 2 Push Jerk @ 70% 1 RM Clean and Jerk
2 Power Clean + 1 Push Jerk @ 70% 1 RM Clean and Jerk
2 Power Clean + 1 Push Jerk @ 73% 1 RM Clean and Jerk
2 Power Clean + 1 Push Jerk @ 75-78% 1 RM Clean and Jerk