CrossFit – Mon, Nov 14
Lowry CrossFit – CrossFit
Bulletin Board
Please continue to register for classes on Wodify and cancel any reservations you can’t make.
Back Squat (10×2 @78% 1RM Back Squat)
Front Squat (MAX OUT!!! 1RM Front Squat
*The goal is to work up to 104%+ of your old max.
)
Metcon (2 Rounds for time)
2 Sets
2 Rounds
50’ Front Rack Walking Lunge (2×50/35)
50 Double Unders
50’ Handstand Walk or 5 Wall Walks
50 Double Unders
-Rest 5 minutes b/t sets-
TARGET SCORE
Target Time each set: sub 6 minutes
Time Cap each set: 8 minutes
STIMULUS and GOALS
How to Pace: STEADY We are building more confidence in this lunge, double under and Handstand Walk combination. Work for a smooth transition and being under control throughout your reps.
How it should Feel: GASSY and/or MUSCULAR ENDURANCE! If you love these movements then it will get spicy and out of breath.
If you struggle with them, then your ability to stay working may be limited by muscular fatigue.
WORKOUT STRATEGY & FLOW
Double Unders : Smooth and unbroken is the goal, but take short rest breaks to control your heart rate if needed.
Front Rack Walking Lunge : Work to make each step a touch longer while maintaining position, to be efficient and minimize total steps taken and energy expended.
Handstand Walk : A quicker pace here can help to alleviate shoulder fatigue and get you back to the rest of the workout. If this takes you over 90 seconds, then scale back the distance.
SCALING
The SCALING aim is to finish near the target time and stay moving!
Scaling option to finish near the target score:
2 Sets
2 Rounds
50’ Front Rack Walking Lunge (2×35/20)
30 Double Unders
25’ Handstand Walk
30 Double Unders
-Rest 1:1 b/t sets-