FRIDAY 7.29.22
Lowry CrossFit – CrossFit
Deload Week!
PLEASE continue to reserve classes through the Wodify app and cancel classes you are unable to make.
1: Metcon (Weight)
Tempo Dumbbell Bench Press 4×8
4 Sets of 8 Dumbbell Bench Press with (3:0:2:0) Tempo (3 second descent, no pause in bottom, 2 second ascent, no pause at top)
1: Metcon (Weight)
Front Rack Lunges 3×10
3 sets of 10 10 Front Rack Lunges (5/leg) @ 6-7/10 RPE
MC: “Bull Shark” (4 Rounds for time)
4 Sets (1 set every 2 minute)
2 Rope Climbs or 10 Pull-Ups
6 Wall Walks
Max effort Strict Ring Dips
-rest 1 minute between sets-
*Score is number of Strict Ring Dips
TARGET SCORE
Target Reps each set: 10+
MInimum Reps before scaling each set: 5
STIMULUS and GOALS
How to Pace: We want each set to be smooth and ideally very close to the same time!
How it should Feel: MUSCULAR ENDURANCE! Those shoulders are going to feel the burn! This is a lot of upper body work so pace accordingly!
WORKOUT STRATEGY & FLOW
Rope Climb: Reach tall and get feet as close to hands when wrapping.
Wall Walk: Keep hands under shoulders for a more stable base while pressing through the ground!
Strict Ring Dip: Don’t over achieve round one because these can go quick.
SCALING
The SCALING aim is to stay moving and build skill work!
Scaling option to finish near the target score:
4 Sets (1 set every 2 minute)
1 Rope Climb
4 Wall Walks
Max effort Heel Box Ring Dip
-rest 1 minute between rounds-