CrossFit – Tue, Oct 18
Lowry CrossFit – CrossFit
Bulletin Board
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Heel Elevated Snatch Grip Sotts Press + Sotts Press 6-6-6 (3 Rounds for weight)
3 Heel Elevated Sotts Press + 3 Sotts Press @ 5/10 RPE
3 Heel Elevated Sotts Press + 3 Sotts Press @ 5/10 RPE
3 Heel Elevated Sotts Press + 3 Sotts Press @ 5/10 RPE
*Both Sotts Press are done in Snatch grip.
Snatch Pull + Power Snatch 4-4-2-2-2 (Weight)
2 Snatch Pull + 2 Power Snatch @ 5.5/10 RPE
2 Snatch Pull + 2 Power Snatch @ 6/10 RPE
1 Snatch Pull + 1 Power Snatch @ 6.5/10 RPE
1 Snatch Pull + 1 Power Snatch @ 7/10 RPE
1 Snatch Pull + 1 Power Snatch @ 7/10 RPE
“Jack and Rose” (5 Rounds for time)
5 sets:
21/16 Calorie Row
15 Chest to Bar Pull Ups
9 Strict Handstand Push Ups
-rest 1:1 b/t sets-
TARGET SCORE
Target Time each set: sub 2 minutes
Time Cap each set: 3 minutes
STIMULUS and GOALS
How to Pace: SPRINT! Our goal is bigger to unbroken sets with minimal rest period! Be aggressive.
How it should Feel: GASSY and/or MUSCULAR ENDURANCE! The Row should be fast, and then your limiting factor will be the gymnastics, unless you can hold onto unbroken!
WORKOUT STRATEGY & FLOW
Calorie Row : Grip and Rip! We want to go fast here and start winding down towards the last few calories so you can collect yourself and prepare to get right to the rig.
Chest to Bar : Aim for unbroken. If you know you’re going to need to break these in later sets, then start with 2 sets – minimum rest between those 2 sets.
Strict Handstand Push Up : Challenge yourself here to knock these out in 1 set every time…BUT do NOT go to failure.
SCALING
The SCALING aim is to hold bigger to unbroken sets on the pull ups and handstand push ups.
Scaling option to finish near the target score:
5 sets:
18/12 Calorie Row
12 Chest to Bar Pull Ups
6 Strict Handstand Push Ups
-rest 1:1 b/t sets-