SATURDAY 5.14.22
Lowry CrossFit – CrossFit
PLEASE continue to reserve classes through the Wodify app and cancel classes you are unable to make.
MC: “Rusty Cage” (Time)
Teams of 2
8 sets (each)
18/14 Calorie Ski Erg (OR Row)
18 Wall Balls (20/14)
*Ski Erg is always occupied
**Partner 1 starts on Ski, Partner 2 starts on the wall balls. Partners rotate stations until all rounds are completed.
Individual Version:
8 sets
18/14 Calorie Ski Erg (OR Row)
18 Wall Balls (20/14)
-rest 20 seconds b/t sets-
TARGET SCORE
Target Time: sub 14 minutes
Time Cap: 18 minutes
STIMULUS and GOALS
How to Pace: GRIND! Here’s a nasty cardio kicker where you will have to work for your rest. If you work fast enough on the wall balls and waste no time transitioning then your rest should be 20+ seconds every time.
How it should Feel: GASSY! You gotta pay the price if you want to rest.
WORKOUT STRATEGY & FLOW
Ski Erg: Pacing should be around 75% with the goal to finish sub 60 seconds. Don’t sprint the ski or you will suffer in later sets and allow more rest for your partner. Remember to use your total body and roll your arms out on the ascent. Make sure to reset the ski erg everytime or have it set up on target calories.
Wall Balls: As soon as you hand the handles off we need to get right to work cause Partner 2 is hot on your tracks. Unbroken is the only thing we want here so attack the ball, breathe through the motion and roll your arms after each throw.
SCALING
The SCALING aim is to allow for consistent ski erg and unbroken wall balls.
Scaling option to finish near the target score:
Teams of 2
8 sets (each)
15/12 Calorie Ski Erg (OR Row)
15 Wall Balls (20/14)
*Ski Erg is always occupied
**Partner 1 starts on Ski, Partner 2 starts on the wall balls. Partners rotate stations until all rounds are completed.
1: Snatch (3-3-2-2-1-1-1-1-1-1)
3 Snatch @ 5/10 RPE
3 Snatch @ 5.5/10 RPE
2 Snatch @ 6/10 RPE
2 Snatch @ 6.5/10 RPE
1 Snatch @ 7/10 RPE
1 Snatch @ 7.5/10 RPE
1 Snatch @ 8/10 RPE
1 Snatch @ 8.5/10 RPE
1 Snatch @ 9/10 RPE
1 Snatch @ 9.5/10 RPE
*Don’t worry about hitting certain percentages! Go off of RPE’s!!
*rest as needed in between sets
2: Clean and Jerk (2-2-1-1-1-1-1-1-1-1)
2 Clean and jerk @ 5/10 RPE
2 Clean and jerk @ 6/10 RPE
1 Clean and jerk @ 6/10 RPE
1 Clean and jerk @ 6.5/10 RPE
1 Clean and jerk @ 7/10 RPE
1 Clean and jerk @ 7.5/10 RPE
1 Clean and jerk @ 8/10 RPE
1 Clean and jerk @ 8.5/10 RPE
1 Clean and jerk @ 9/10 RPE
1 Clean and jerk @ 9.5/10 RPE
*If the percentages feel too heavy, go off of RPE’s!
*rest as needed in between sets
3: Front Squat (5×1)
1 Front Squat @ 7/10 RPE
1 Front Squat @ 7.5/10 RPE
1 Front Squat @ 8/10 RPE
1 Front Squat @ 8.5/10 RPE
1 Front Squat @ 9/10 RPE
*Don’t worry about hitting certain percentages! Go off of RPE’s!
*rest as needed in between sets!