FRIDAY 7.22.22
Lowry CrossFit – CrossFit
PLEASE continue to reserve classes through the Wodify app and cancel classes you are unable to make.
1: Bench Press ( 10-8-6-4-2)
10 Bench Press @ 6/10 RPE
8 Bench Press @ 6.5/10 RPE
6 Bench Press @ 7/10 RPE
4 Bench Press @ 8/10 RPE
2 Bench Press @ 9/10 RPE
2: Deadlift (10-8-6-4-2)
10 Deadlift @ 6.5/10 RPE Deadlift
8 Deadlift @ 6/10 RPE Deadlift
6 Deadlift @ 7/10 RPE Deadlift
4 Deadlift @ 8/10 RPE Deadlift
2 Deadlift @ 9/10 RPE Deadlift
MC: “If Tomorrow Never Comes” (Time)
3 rounds:
25 Toes to Bar
50’ Handstand Walk
50’ Overhead Walking lunge (135/95)
TARGET SCORE
Target Time: sub 14 minutes
Time Cap: 18 minutes
STIMULUS and GOALS
This is a classic midline and shoulder stability/endurance test! Get your core sore and your boulder shoulders ready!!!
WORKOUT STRATEGY & FLOW
GHD Sit Ups: Smooth and big sets are what we want. IF you train with us regularly, 50 mostly unbroken is not unrealistic.
Handstand walk: Push yourself here! The volume is manageable and you’re ready for this! 50’ segments is ideal.
OVerhead Walking lunge: This is a heavier bar and longer distance which will make it the most challenging part of the workout. POSITION is huge here!! Don’t get sloppy and stay actively pressed on the bar. Conteinus steps without stuttering will be a big help. Did I STUTTER!?!?!
SCALING
The SCALING aim is to use appropriate load and skill volume.
Scaling option to finish near the target score:
3 rounds:
30 GHD Sit Ups
50’ Handstand Walk
100’ Overhead Walking lunge (115/80)
Team Version
In pairs (FF – MM)
3 RFT
24/20cal SkiErg
24/20cal EchoBike
20 Worm Thrusters
60ft HSW (Ramp) F-F-M-M