CrossFit – Fri, Oct 28
Lowry CrossFit – CrossFit
Dip + Push Jerk + Dip + Jerk (5 Rounds for weight)
1 Dip + 1 Push Jerk + 1 Dip + 1 Jerk @ 6/10 RPE
1 Dip + 1 Push Jerk + 1 Dip + 1 Jerk @ 7/10 RPE
1 Dip + 1 Push Jerk + 1 Dip + 1 Jerk @ 8/10 RPE
1 Dip + 1 Push Jerk + 1 Dip + 1 Jerk @ 9/10 RPE
1 Dip + 1 Push Jerk + 1 Dip + 1 Jerk @ 10/10 RPE
Back Squat (5 x 2 reps @ 84% 1RM Back Squat)
Bulletin Board
PLEASE continue to reserve classes through the Wodify app and cancel classes you are unable to make.
Front Squat (10x 3 reps @77% 1RM Front Squat)
“Gomez Addams” (Time)
FULL SEND FRIDAY 13.3+
150 Wall Balls (20/14)
300 Double Unders
30 Muscle Ups or 30 Burpee Pull-Ups
*Partition as desired
TARGET SCORE
Target Time: 13-15 minutes
Time Cap: 18 minutes
STIMULUS and GOALS
This workout is about strategy and building into a sustainable pace from the beginning.
How it should Feel: Muscular Fatigue & Cardio. This will be a total body pump, with most of the lactic acid likely being in the shoulders and forearms. The compounding nature of the movements will spike the heart rate and test your engine too.
WORKOUT STRATEGY & FLOW
Wall Ball : Your strategy will be determined off of what sets you can keep unbroken on the wall balls. Pick this number beforehand and stick through it all the way through the workout.
Double Unders : Whatever sets you choose for these will end up being not very big so just think smooth and fast and do your best not to rush these and create unnecessary trip ups.
Muscle Up : Same idea as the wall balls here. Take an extra breath prior to each set here so that you can make sure you hold on for unbroken.
SCALING
The SCALING aim is to choose a rep scheme you can hold onto consistent sets with and stay moving.
Scaling option to finish near the target score:
For time:
100 Wall Balls (20/14)
200 Double Unders
20 Muscle Ups
Check out our Scaling and Substitution Movement Document Here! for more recommendations!