CrossFit – Wed, Oct 26
Lowry CrossFit – CrossFit
Bulletin Board
Please continue to register for classes on Wodify and cancel any reservations you can’t make.
Tall Power Clean + Pause Dip + Pause Jerk (Pause in receive for 5 seconds) (3 Rounds for weight)
3 Tall Power Clean + 3 Pause Dip + 3 Pause Jerk (Pause in receive for 5 seconds) @ 6.5/10 RPE
3 Tall Power Clean + 3 Pause Dip + 3 Pause Jerk (Pause in receive for 5 seconds) @ 6.5/10 RPE
3 Tall Power Clean + 3 Pause Dip + 3 Pause Jerk (Pause in receive for 5 seconds) @ 6.5/10 RPE
Flow: Do a tall power clean. Then with the bar in the front rack go into a dip and pause there for three seconds and then explode up into your jerk and land in the split for 5 seconds before returning your feet back to underneath you.
Power clean to parallel + Clean + Dip + Jerk (5 Rounds for weight)
1 Power clean to parallel + 1 Clean + Dip + 1 Jerk @ 6.5/10 RPE
1 Power clean to parallel + 1 Clean + Dip + 1 Jerk @ 7.5/10 RPE
1 Power clean to parallel + 1 Clean + Dip + 1 Jerk @ 8/10 RPE
1 Power clean to parallel + 1 Clean + Dip + 1 Jerk @ 8.5/10 RPE
1 Power clean to parallel + 1 Clean + Dip + 1 Jerk @ 9/10 RPE
“Wednesday Addams” (2 Rounds for time)
2 sets:
2-4-6-8-10 Deadlifts (225/155)
1-2-3-4-5 Wall Walks
-rest 2:00 b/t sets-
TARGET SCORE
Target Time each set: 4-5 minutes
Time Cap each set: 8 minutes
STIMULUS and GOALS
How to Pace: CHALLENGE! Be aggressive and aim to stay fast through the first 5 sets. This workout is aimed to balance a heavy pull from the ground with moderate skilled gymnastics requiring core to extremity body control and high shoulder endurance.
How it should Feel: MUSCULAR ENDURANCE! Muscular Fatigue will likely be the limiting factor with fatigue in the posterior chain and shoulders. It may also be a bit GASSY!
WORKOUT STRATEGY & FLOW
Deadlifts : This weight should be light to moderate (no more than 65% of 1RM)! We want something you can hold for unbroken most to all of the workout!
Wall Walk : These will add up with the 8s and 10s. Start fast on them but not at breakneck speed. Hold on through the last 2 sets and aim to stay moving! Rest briefly on the ground when needed.
SCALING
The SCALING aim is to use appropriate loading and rep scheme!
Scaling option to finish near the target score:
2 sets:
2-4-6-8-10 Deadlifts (185/125)
1-1-2-2-3 Wall Walks
-rest 2:00 b/t sets-
Check out our Scaling and Substitution Movement Document Here! for more recommendations!