FRIDAY 3.25.22
Lowry CrossFit – CrossFit
PLEASE continue to reserve classes through the Wodify app and cancel classes you are unable to make.
WU: Warm-up (No Measure)
Foam Roll
Hip Halo
Banded Shoulder Distraction
2 Rounds of
Cindy
10 PVC Pass Throughs
MC: 2022 Quarterfinals Event 1 (Time)
For time:
50 dumbbell walking lunges
30 handstand push-ups
40 front-rack walking lunges
20 deficit handstand push-ups
30 overhead walking lunges
10 strict handstand push-ups
Males: 2 x 50-lb dumbbells for all lunges, 3.5-in deficit
females: 2 x 35-lb dumbbells for all lunges, 2-in deficit
Time cap: 15 minutes
TARGET SCORE
Target Time: sub 10 minutes
Time Cap: 15 minutes
STIMULUS and GOALS
How to Pace: CHALLENGE then PAIN CAVE!!!! This one is also all about coming out with a smart strategy and knowing your ability on the each individual movement. You should push where you feel confident, and be smooth where you aren’t as comfortable. (i.e. if you love Lunges but hate HSPUs, then keep unbroken and faster lunges and just try to keep quick sets on the HSPUs with short rest breaks. The vice versa is true if you are great at HSPUs but hate lunges!).
Small, quick breaks from the beginning would be much better than blowing up on the last 2 movements! Remember that SMOOTH IS FAST! That means a controlled push (~85%) through most of the workout then hammer down for the last 30-40 reps!
How it Should Feel:MUSCULAR ENDURANCE and/or GASSY!! If your pressing endurance and/or overhead gets fatigued, then this one will be mainly muscle fatigue as the limitation. IF you can go fast enough (and have a great overhead game) then, this one will be mainly heart rate.
WORKOUT STRATEGY & FLOW
Lunges: Find a comfortable and solid position for each of the three styles. Take a smart step length (not longer than needed but not awkwardly short) and engage those glutes. A great front rack and overhead position will pay off! Check out our tips at 11:30
Handstand Push Ups: A great strategy and smart pacing will be key here! Check out Pamela’s tips at 10:35
SCALING
Scaling option to finish the near target score:
The scaling aim is to finish under the time cap.
For time:
50 dumbbell walking lunges
30 handstand push-ups
40 front-rack walking lunges
20 deficit handstand push-ups
30 overhead walking lunges
10 strict handstand push-ups
2 x 40/25-lb dumbbells for all lunges, 2/1-in deficit
Time cap: 15 minutes
1: Heaving Snatch Balance (2-2-2-1)
2 Heaving Snatch Balance
-rest 60 sec
2 Heaving Snatch Balance
-rest 60 sec
2 Heaving Snatch Balance
– rest 60 sec
1 Heaving Snatch Balance
* Build to a heavy for the day