SATURDAY 6.25.22
Lowry CrossFit – CrossFit
PLEASE continue to reserve classes through the Wodify app and cancel classes you are unable to make.
MC: “Indian Ocean” (4 Rounds for time)
4 sets (1 set every 5 minutes)
25/20 Calorie Row
25 Wall Balls (20/14) (all to 10’’)
50’ Handstand Walk
-then, straight into-
4 Sets:
25/20 Calorie Row
-Rest 1:1 between sets-
TARGET SCORE
Target Time each set: sub 3 minutes (only score the first 4 sets)
Time Cap: 4 minutes (only score the first 4 sets)
STIMULUS and GOALS
How to Pace: CHALLENGE! Try to hold aggressive row paces and unbroken sets with these intervals!
How it Should Feel: CARDIO! By the end of it, it will turn more aerobic as the work volume and time domain increases.
WORKOUT STRATEGY & FLOW
Row: We want ~85% pacing throughout as you have some built in rest. Remember “legs, hips, then arms” for each pull.
Wall Balls: Unbroken is the aim but no more than 2 sets
Handstand Walk: if these take more than 90 seconds, then scale the distance. Being fast on your hands will reward you today with more rest.
SCALING
The SCALING aim is to finish near the target time.
Scaling option to finish near the target score:
4 sets (1 set every 5 minutes)
20/16 Calorie Row
20 Wall Balls (20/14) (all to 10’’)
25’ Handstand Walk
-then, straight into-
4 Sets:
20/16 Calorie Row
-Rest 1:1 between sets-
EC1: Snatch (3-2-1-3-2-1-1-1-1-1)
3 Snatch @ 5/10 RPE 1 RM Snatch
2 Snatch @ 5.5/10 RPE 1 RM Snatch
1 Snatch @ 6/10 RPE 1 RM Snatch
3 Snatch @ 5.5/10 RPE 1 RM Snatch
2 Snatch @ 6/10 RPE 1 RM Snatch
1 Snatch @ 6.5/10 RPE 1 RM Snatch
1 Snatch @ 6/10 RPE 1 RM Snatch
1 Snatch @ 7/10 RPE 1 RM Snatch
1 Snatch @ 7.5/10 RPE 1 RM Snatch
1 Snatch @ 8/10 RPE 1 RM Snatch
EC2: Clean and Jerk (4-3-2-4-3-2-2-2-2-2)
3 Clean and 1 Jerk @ 5/10 RPE 1 RM Clean and Jerk
2 Clean and 1 Jerk @ 5.5/10 RPE 1 RM Clean and Jerk
1 Clean and 1 Jerk @ 6/10 RPE 1 RM Clean and Jerk
3 Clean and 1 Jerk @ 5.5/10 RPE 1 RM Clean and Jerk
2 Clean and 1 Jerk @ 6/10 RPE 1 RM Clean and Jerk
1 Clean and 1 Jerk @ 6.5/10 RPE 1 RM Clean and Jerk
1 Clean and 1 Jerk @ 6/10 RPE 1 RM Clean and Jerk
1 Clean and 1 Jerk @ 7/10 RPE 1 RM Clean and Jerk
1 Clean and 1 Jerk @ 7.5/10 RPE 1 RM Clean and Jerk
1 Clean and 1 Jerk @ 8/10 RPE 1 RM Clean and Jerk
EC3: Box Squats (5×5)
5 Box Squat @ 6/10 RPE Box Squat
5 Box Squat @ 7/10 RPE Box Squat
5 Box Squat @ 8/10 RPE Box Squat
5 Box Squat @ 8/10 RPE Box Squat
5 Box Squat @ 8/10 RPE Box Squat