CrossFit – Mon, Oct 3

Lowry CrossFit – CrossFit

1: Pause Snatch Balance + Overhead Squat + Snatch Balance 3-3-3-3-3 (5 Rounds for weight)

1 Pause (2 seconds at the bottom) Snatch Balance + 1 Overhead Squat + 1 Snatch Balance @ 6.5/10 RPE

1 Pause (2 seconds at the bottom) Snatch Balance + 1 Overhead Squat + 1 Snatch Balance @ 7/10 RPE

1 Pause (2 seconds at the bottom) Snatch Balance + 1 Overhead Squat + 1 Snatch Balance @ 7.5/10 RPE

1 Pause (2 seconds at the bottom) Snatch Balance + 1 Overhead Squat + 1 Snatch Balance @ 8/10 RPE

1 Pause (2 seconds at the bottom) Snatch Balance + 1 Overhead Squat + 1 Snatch Balance @ 8/10 RPE

Back Squat (5X3)

5×3 Back Squats @ 72% 1RM Back Squat

Front Squat (10X3)

10×3 Front Squat @ 86% 1RM Front Squat

“Might Get Loud” (Time)

For time:

100 Double Unders

40 Wall Balls (20/14) (11’/10’)

100 Double Unders

30 Wall Balls (20/14) (11’/10’)

100 Double Unders

20 Wall Balls (20/14) (11’/10’)

TARGET SCORE

Target Time:  8-9 minutes

Time Cap:  12 minutes

STIMULUS and GOALS

How to Pace:

PAIN CAVE! One of those workouts where you know it’s going to hurt but you got no other option. Higher target but don’t let that be an excuse to slow down.

How it should Feel:

GASSY! We are jumping and then going up and down like we are at the club. Control your breathing and try to keep yourself calm through the double unders.

WORKOUT STRATEGY & FLOW

Double Unders : Unbroken would be a dream but, given the volume and the intensity it may be wise to break into 2 sets if needed.

Wall Ball : Higher target but let’s see if we can still keep sets unbroken or 2 sets at the most. Use your hips and keep the shoulders rolled out during the throw.

SCALING

The SCALING aim should allow for near unbroken sets.

Scaling option to finish near the target score:

70 Double Unders

30 Wall Balls (20/14) (11’/10’) (OR 40 reps to 10’/9’)

70 Double Unders

20 Wall Balls (20/14) (11’/10’) (OR 30 reps to 10’/9’)

70 Double Unders

10 Wall Balls (20/14) (11’/10’) (OR 20 reps to 10’/9