MONDAY 7.11.22
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 @ 6.5/10 RPE Snatch
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
2: Back Squat (5X3)
3 Back Squat @ 7.5/10 RPE 1RM Back Squat
3 Back Squat @ 7.5/10 RPE 1RM Back Squat
3 Back Squat @ 8/10 RPE 1RM Back Squat
3 Back Squat @ 8/10 RPE 1RM Back Squat
3 Back Squat @ 8/10 RPE 1RM Back Squat
MC: “Don’t Stop Believin’” (3 Rounds for time)
3 Sets:
20 Strict Pull Ups
20 Box Jump Overs (30/24)
-rest 1:1 between sets-
TARGET SCORE
Target Time each set: sub 3 minutes
Time Cap each set: 4 minutes
STIMULUS and GOALS
How to Pace: CHALLENGE! We want you to challenge your sets of strict pull ups and minimize rest between all reps!
How it should Feel: MUSCULAR ENDURANCE! Your pull up fatigue will set in along with a lower body pump from the quick turn around on the box jump!
WORKOUT STRATEGY & FLOW
Strict Pull Ups: Start from the dead hang and keep it upper body only, don’t cheat these!
Box Jump Overs: We want these fast and furious! Be like a Bunny and Bounce!! You can jump on top of the box or clear it each rep.
SCALING
The SCALING aim is to get through the pull ups in under 2 minutes and not stop moving on the box jump overs!
Scaling option to finish near the target score:
3 Sets:
15 Strict Pull Ups
15 Box Jump Overs (30/24)
-rest 1:1 between sets-