CrossFit – Sat, Dec 17

16
Dec

CrossFit – Sat, Dec 17

Lowry CrossFit – CrossFit

“Harp Seal” (2 Rounds for time)

2 sets:

2 Rounds

15 Deadlifts (225/155)

30 Wall Balls (20/14)

-rest 2 minutes b/t sets-

-rest 4 minutes total before the next workout-

2 Sets:

2 Rounds

15 Overhead Squats (135/95)

30 GHD Sit Ups

-rest 2 minutes b/t sets-
TARGET SCORE

Target Time each set: sub 4 minutes

Time Cap each set: 6 minutes

STIMULUS and GOALS

How to Pace: CHALLENGE! Work for bigger unbroken sets and quick movement for all sets

How it should Feel: MUSCULAR ENDURANCE and/or GASSY! These classic couplets should be fun and challenging! Grab a partner and work through them together!

WORKOUT STRATEGY & FLOW

Deadlifts : Lock in that core and pull through the ground (think your feet pressing through the earth). Don’t use over 60% of 1RM

Wall Balls : Smooth and unbroken is ideal! Shoot out of the hole with a quick release.

GHD Sit Up : Be snappy on these and keep a quick turnover to minimize time under tension and to be aggressive.

Overhead Squats : Lock in a great overhead position, some tension in the core, and make each rep look the same. Don’t use over 60% of 1RM

SCALING

The SCALING aim is to keep intensity up and use appropriate loading and weights.

Scaling option to finish near the target score:

2 sets:

2 Rounds

15 Deadlifts (185/125))

20 Wall Balls (20/14)

-rest 2 minutes b/t sets-

-rest 4 minutes total before the next workout-

2 Sets:

2 Rounds

15 Overhead Squats (115/80)

20 GHD Sit Ups

-rest 2 minutes b/t sets-

Bulletin Board

Please continue to register for classes on Wodify and cancel any reservations you can’t make.

Back Squat (Back Squat 1×20)