CrossFit – Wed, Oct 5

Lowry CrossFit – CrossFit

Muscle Clean + Slow Motion Dip and Drive into Tall Jerk 6-6-6 (3 Rounds for weight)

3 Muscle Clean + 3 Slow Motion Dip and Drive into Tall Jerk @ 6.5/10 RPE

3 Muscle Clean + 3 Slow Motion Dip and Drive into Tall Jerk @ 6.5/10 RPE

3 Muscle Clean + 3 Slow Motion Dip and Drive into Tall Jerk @ 6.5/10 RPE

Clean Pause Pull + Pause Power Clean + Clean + Jerk 5×4 (5 Rounds for weight)

1 Clean Pause Pull (pause in extension for 1 second) + 1 Pause Power Clean at 6” Squat (pause in receive for 1 second) + 1 Clean + 1 Jerk @ 6.5/10 RPE

1 Clean Pause Pull (pause in extension for 1 second) + 1 Pause Power Clean at 6” Squat (pause in receive for 1 second) + 1 Clean + 1 Jerk @ 7/10 RPE

1 Clean Pause Pull (pause in extension for 1 second) + 1 Pause Power Clean at 6” Squat (pause in receive for 1 second) + 1 Clean + 1 Jerk @ 7.5/10 RPE

1 Clean Pause Pull (pause in extension for 1 second) + 1 Pause Power Clean at 6” Squat (pause in receive for 1 second) + 1 Clean + 1 Jerk @ 8/10 RPE

1 Clean Pause Pull (pause in extension for 1 second) + 1 Pause Power Clean at 6” Squat (pause in receive for 1 second) + 1 Clean + 1 Jerk @ 8.5/10 RPE

Deadlift (3 x 10 Deadlift @ 7.5/10 RPE)

“Water is Wild” (4 Rounds for time)

4 Sets: (1 set every 8 minutes)

200m Run

10 Dumbbell Box Step Overs (1×50/35) (24”/20”)

20 GHD Sit Ups

10 Dumbbell Box Step Overs (1×50/35) (24”/20”)

200m Run

TARGET SCORE

Target Time each set:  sub 3 minutes 30 seconds

Time Cap each set:  5 minutes 30 seconds

STIMULUS and GOALS

How to Pace:

STEADY! No reason to come out sprinting since this this all lower body. Test the waters with the first set and then see if you can hold or get slightly faster times.

How it should Feel:

LACTIC ACID PARTY! Your hamstrings will feel like they are guitar strings. Make sure to roll out after.

WORKOUT STRATEGY & FLOW

Run : Steady and controlled pacing (75%) while trying not to over-stride early on. Goal should be under 60 seconds on each run.

Dumbbell Box Step Overs : Non-stop, unbroken through the 10 reps. Use the momentum of the swing to help propel your body up and over the box.

GHD Situp : Unbroken with fast hands, snappy hips and don’t look back.

SCALING

The SCALING aim shoulder allow for near consistent sets across.

Scaling option to finish near the target score:

4 Sets: (1 set every 8 minutes)

150m Run

10 Dumbbell Box Step Overs (1×40/25) (24”/20”)

15 GHD Sit Ups

10 Dumbbell Box Step Overs (1×40/25) (24”/20”)

150m Run