MONDAY 6.13.22
Lowry CrossFit – CrossFit
PLEASE continue to reserve classes through the Wodify app and cancel classes you are unable to make.
1: Snatch (5X1)
1 Snatch @ 7/10 RPE Snatch
1 Snatch @ 7.5/10 RPE Snatch
1 Snatch @ 7/10 RPE Snatch
1 Snatch @ 7.5/10 RPE Snatch
1 Snatch @ 7/10 RPE Snatch
*this day is meant to be geared towards ironing out any technical issues you’ve been wanting to work on! Don’t worry about the loading. Focus in on perfect mechanics, speed and consistency.
2: Back Squat (5X1)
1 Back Squat @ 8/10 RPE 1RM Back Squat
1 Back Squat @ 8/10 RPE 1RM Back Squat
1 Back Squat @ 8/10 RPE 1RM Back Squat
1 Back Squat @ 8/10 RPE 1RM Back Squat
1 Back Squat @ 8/10 RPE 1RM Back Squat
MC: “I’ve Got A Jar Of Dirt!” (Time)
15 Ring Muscle Ups
15 Front Squats (135/95)
25’ Front Rack Lunge (135/95)
9 Bar Muscle Ups
9 Shoulder to overhead (135/95)
25’ Overhead Lunge (135/95)
TARGET SCORE
Target Time: sub 7 minutes
Time Cap: 10 minutes
STIMULUS and GOALS
How to Pace: STEADY! This workout is a chipper style that if pushed to failure early on will definitely put you into a hole at the end. Weight is manageable but listen to your body and know your limits.
How it should Feel: LACTIC ACID PARTY! Arms and leg endurance is all this workout is. Breathe through the motion and don’t be afraid to take that extra rest between sets.
WORKOUT STRATEGY & FLOW
Ring/Bar Muscle Up: I would love for these two movements to be unbroken, however, break before they break you! Especially early on with the rings.
Front Squat: Unbroken, weight is moderately-light so take it nice and smooth and don’t pump the legs.
Front rack/Overhead Lunge: The first lunge should be somewhat of a breeze, stay steady with high elbows. The overhead lunge will be the cherry on top (real challenge) Take a deep breath before picking up the bar, press your shoulders out with everything you got and stay calm. Both lengths should be completed unbroken.
Shoulder to Overhead: Arms will be a little tight so be ready for strong and overly aggressive hip drive. Goal is unbroken which means get to 8 reps and drop and then use the 9th rep to go into the lunge.
SCALING
The SCALING aim is for near unbroken sets on each movement.
Scaling option to finish near the target score:
12 Ring Muscle Ups
15 Front Squats (115/80)
25’ Front Rack Lunge (115/80)
6 Bar Muscle Ups
9 Shoulder to overhead (115/80)
25’ Overhead Lunge (115/80)