CrossFit – Tue, Dec 27
Lowry CrossFit – CrossFit
Bulletin Board
Pipe has been repaired. Bathrooms and faucets are all operational. Regular Schedule.
Please continue to register for classes on Wodify and cancel any reservations you can’t make.
Split Jerk (3 Split Jerk @ 65% 1 RM Jerk
2 Split Jerk @ 75% 1 RM Jerk
1 Split Jerk @ 80% 1 RM Jerk
1 Split Jerk @ 85% 1 RM Jerk
1 Split Jerk @ 90% 1 RM Jerk
1 Split Jerk @ 95% 1 RM Jerk
1 Split Jerk @ 100+% 1 RM Jerk)
Clean Pull + Clean + Jerk (Weight)
1 Clean Pull + 1 Clean + 1 Jerk @ 75% 1 RM Clean and Jerk
1 Clean Pull + 1 Clean + 1 Jerk @ 80-83% 1 RM Clean and Jerk
1 Clean Pull + 1 Clean + 1 Jerk @ 85-88% 1 RM Clean and Jerk
1 Clean Pull + 1 Clean + 1 Jerk @ 90-93% 1 RM Clean and Jerk
1 Clean Pull + 1 Clean + 1 Jerk @ 95-98% 1 RM Clean and Jerk
Clean Deadlift (Weight)
1 Clean Deadlift @ 105% 1 RM Clean
1 Clean Deadlift @ 105% 1 RM Clean
1 Clean Deadlift @ 105% 1 RM Clean
1 Clean Deadlift @ 105% 1 RM Clean
1 Clean Deadlift @ 105% 1 RM Clean
“Black Eyed Peas (Time)
10 Rounds
7 Dumbbell Deadlifts (2x50s/35)
7 Dumbbell Front Squats (2x50s/35)
7 Dumbbell Push Presses (2x50s/35)
*Everytime you break perform 7 Burpee over Dumbbells*
TARGET SCORE
Target Time: sub 12 minutes
Time Cap: 17 minutes
STIMULUS and GOALS
How to Pace: CHALLENGE into GRIND!! We want you to push yourself to see how long you can hang onto the dumbbell!! Even if you go slightly slower, work to hang on for more rounds than you typically would. This one will be a great workout that you will “love to hate.”
How it should Feel: LACTIC ACID PARTY!! Legs, shoulders, arms, ankles, they could all be on fire! The relief will come at the end of the workout, we promise. Keep yourself engaged until then!
WORKOUT STRATEGY & FLOW
Dumbbell Deadlift : These are likely the “easiest” portion of the workout. You can try a hook grip here to help save your forearms. Otherwise keep core engaged and just keep a good rhythm.
Dumbbell Front Squats : Get a consistent and sound position on your shoulders and make each rep look the same. Stay balanced in your weight distribution in your feet to help in later rounds. Use your glutes along with those quads!
Dumbbell Push Press : Fast and snappy! Dip, drive, press, repeat until all 7 are done. Don’t cheat yourself and do push jerks!
Dumbbell Lateral Burpees : At the beginning and when you get these at the end, just stay moving and don’t feel rushed. That will help keep your heart rate under control for getting back to the dumbbell.