FRIDAY 8.12.22
Lowry CrossFit – CrossFit
PLEASE continue to reserve classes through the Wodify app and cancel classes you are unable to make.
1: Snatch Balance (5X1)
1 Snatch Balance @ 6/10 RPE Snatch
1 Snatch Balance @ 7/10 RPE Snatch
1 Snatch Balance @ 8/10 RPE Snatch
1 Snatch Balance @ 9/10 RPE Snatch
1 Snatch Balance @ 10/10 RPE Snatch
*Try to snatch balance more than your snatch PR
2: Bench Press (5X1)
1 Bench Press @ 6/10 RPE
1 Bench Press @ 7/10 RPE
1 Bench Press @ 8/10 RPE
1 Bench Press @ 9/10 RPE
1 Bench Press @ 10/10 RPE
3: Front Rack Lunge (6-4-2-2-2)
6 Front Rack Lunges (3/leg) @ 6/10 RPE
4 Front Rack Lunges (2/leg) @ 7/10 RPE
2 Front Rack Lunges (1/ leg) @ 8/10 RPE
2 Front Rack Lunges (1/leg) @ 9/10 RPE
2 Front Rack Lunges (1/leg) @ 10/10 RPE
MC: “The Lorax” (AMRAP – Rounds and Reps)
Partner Throwdown Friday:
AMRAP in 20 minutes
1 Rope Climb (15 ft)
10 Push Ups
25’ Walking Lunge
Wear a weight vest (20/14 lb)
-alternate rounds with a partner (or rest 1:1)-
TARGET SCORE
Target Rounds: 20 (combining partner rounds)
Minimum Rounds before scaling: 14 (combining partner rounds)
STIMULUS and GOALS
How to Pace:
GRIND When it’s your time to shine, push and don’t look back. Long workout but reps are short and you always get a break. Pacing should stay the same from start to finish. Try and keep rounds sub 60 seconds back and forth (10+ rounds/ each)
How it should Feel:
MUSCULAR ENDURANCE! The combination of speed and weighted gymnastic movements will only get tougher as rounds progress. Shake out your arms during the rest.
WORKOUT STRATEGY & FLOW
Rope Climb: Jump high and make sure to use your legs first before your arms pull.
Push-ups: It’s only 10 reps, but it’s weighted so break into 2 quick sets if needed to keep a consistent workflow.
Lunge: Short distance so step right into the next lunge without pausing at the top while keeping the standard (reaching full extension).
SCALING
The SCALING aim is for non-stop effort with consistent round back and forth.
Rope Climb (1)
1. 3-4 Toes-to-bar
2. 3-4 Strict Pull-Ups
3. 25’ sled pull
4. 4-5 strict knees to elbows
Scaling option to finish near the target score:
Partner Throwdown Friday:
AMRAP in 20 minutes
1 Rope Climb (15 ft)
10 Push Ups
25’ Walking Lunge
-alternate rounds with a partner (or rest 1:1)-