CrossFit – Wed, Oct 19

18
Oct

CrossFit – Wed, Oct 19

Lowry CrossFit – CrossFit

Bulletin Board

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Clean Pull + Clean + Push Jerk 4-4-3-3-3 (5 Rounds for weight)

2 Clean Pull + 1 Clean + 1 Push Jerk @ 6/10 RPE

2 Clean Pull + 1 Clean + 1 Push Jerk @ 6.5/10 RPE

1 Clean Pull + 1 Clean + 1 Push Jerk @ 7/10 RPE

1 Clean Pull + 1 Clean + 1 Push Jerk @ 7/10 RPE

1 Clean Pull + 1 Clean + 1 Push Jerk @ 7/10 RPE

Slow Motion Dip and Drive into Tall Jerk + Jerk Balance 3×6 (3 Rounds for weight)

3 Slow Motion Dip and Drive into Tall Jerk + 3 Jerk Balance @ 6/10 RPE

3 Slow Motion Dip and Drive into Tall Jerk + 3 Jerk Balance @ 6/10 RPE

3 Slow Motion Dip and Drive into Tall Jerk + 3 Jerk Balance @ 6/10 RPE

Deadlift (5 Sets of 5 Deadlift @ 7.5/10 RPE)

“You Jump, I Jump” (3 Rounds for time)

3 Sets:

18/15 Calorie Air Assault Bike

20 Wall Ball (20/14) (10’/9’)

18/15 Calorie Air Assault Bike

20 Wall Ball (20/14) (11’/10’)

18/15 Calorie Air Assault Bike

-rest 1:1 b/t sets-
TARGET SCORE

Target Time each set:  4-5 minutes

Time Cap each set:  6 minutes

STIMULUS and GOALS

How to Pace:  GRIND!! No reason to do anything but put your head down and work!

How it should Feel:  LACTIC ACID PARTY!! This combo is nasty! It’s going to give you that awful full body lactic pump that we love to hate!

WORKOUT STRATEGY & FLOW

Echo Bike :  These should be fast. On the last couple of calories, slow it down to collect yourself so you can go right to the wall ball.

Wall Ball :  Each set of 20 should be unbroken for most to all of the workout. Notice the change in height from the first 20 to the second 20.

SCALING

The SCALING aim is to bike at a fast pace and hold wall balls unbroken

Scaling option to finish near the target score:

3 Sets:

12/10 Calorie Echo Bike

15 Wall Ball (20/14) (10’/9’)

12/10 Calorie Echo Bike

15 Wall Ball (20/14) (11’/10’)

12/10 Calorie Echo Bike

-rest 1:1 b/t sets-