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
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