SATURDAY 7.2.22
Lowry CrossFit – CrossFit
PLEASE continue to reserve classes through the Wodify app and cancel classes you are unable to make.
MC: “Texas Hold’Em (Time)
BCS Online Qualifier Event 4
54 Pull Ups
30 Chest to bar Pull Ups
18 Bar Muscle Ups
120 Calorie Row
**Can be done as a partner wod. One person working at a t time. Sub For Bar MU’s Is a burpee pull-up.
TARGET SCORE
Target Time: sub 13 minutes
Time Cap: 17 minutes
STIMULUS and GOALS
How to Pace: CHALLENGE: This workout is exactly what it looks like , Arm Wrecker! Push yourself while making smart, calculated breaks to avoid failure.
How it should Feel: MUSCLE ENDURANCE and GRIPPY! All pulling so ya, your arms are going to be fried. Be smart early on and don’t look back on the row.
WORKOUT STRATEGY & FLOW
Pull Ups/Chest to Bar/BMU: With these 3 movements we want to see reps completed in 2-4 sets. Break sooner than you think and don’t push to failure PLEASE!
Row: This is going to be the mental grind at the end of an arm pump. Really focus in on using a strong leg/hip drive to take a little pressure off your arms. Stay steady (70-75%) and look to push hard on the last 20 calories.
SCALING
The SCALING aim is to keep consistent and aggressive sets on the gymnastics while ending on a solid row pace.
Scaling option to finish near the target score:
48 Pull Ups
24 Chest to bar Pull Ups
12 Bar Muscle Ups
100/75 Calorie Row
1: Metcon (No Measure)
For Quality:
4 Rounds
10 Weighted GHD situps to parallel – plate on chest
8 Ab Wheels
10 Dip Support Leg Raise
5 Side Star Plank Reach Throughs (each side)
30yd Isolateral DB Farmers Carry (Right)
30yd Isolateral DB Farmers Carry (Left)
*Rest 2:00 b/t sets
2: Snatch ( 3-2-1-3-2-1-1-1-1-1)
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
3 Snatch @ 6/10 RPE 1 RM Snatch
2 Snatch @ 6.5/10 RPE 1 RM Snatch
1 Snatch @ 7/10 RPE 1 RM Snatch
1 Snatch @ 6.5/10 RPE 1 RM Snatch
1 Snatch @ 7.5/10 RPE 1 RM Snatch
1 Snatch @ 8/10 RPE 1 RM Snatch
1 Snatch @ 8.5/10 RPE 1 RM Snatch
3: Clean and Jerk (3-2-1-3-2-1-1-1-1-1)
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
3 Clean and 1 Jerk @ 6/10 RPE 1 RM Clean and Jerk
2 Clean and 1 Jerk @ 6.5/10 RPE 1 RM Clean and Jerk
1 Clean and 1 Jerk @ 7/10 RPE 1 RM Clean and Jerk
1 Clean and 1 Jerk @ 6.5/10 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
1 Clean and 1 Jerk @ 8.5/10 RPE 1 RM Clean and Jerk
4: Metcon (Weight)
BOX SQUAT 5X5
5 Box Squat @ 6.5/10 RPE Box Squat
5 Box Squat @ 7.5/10 RPE Box Squat
5 Box Squat @ 8.5/10 RPE Box Squat
5 Box Squat @ 8.5/10 RPE Box Squat
5 Box Squat @ 9/10 RPE Box Squat