SATURDAY 7.23.22
Lowry CrossFit – CrossFit
PLEASE continue to reserve classes through the Wodify app and cancel classes you are unable to make.
1: Snatch (5X1)
Work up to a heavy single Snatch
-OR-
1 Snatch @ 8/10 RPE 1 RM Snatch
1 Snatch @ 8/10 RPE 1 RM Snatch
1 Snatch @ 8.5/10 RPE 1 RM Snatch
1 Snatch @ 8.5/10 RPE 1 RM Snatch
1 Snatch @ 8.5/10 RPE 1 RM Snatch
**if you feel good today, go up to a heavy single. If you’re feeling tired, stick with the RPE’s
2: Clean and Jerk (5X1)
Heavy single clean and Jerk
-OR-
1 Clean and 1 Jerk @ 8/10 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
1 Clean and 1 Jerk @ 8.5/10 RPE 1 RM Clean and Jerk
1 Clean and 1 Jerk @ 8.5/10 RPE 1 RM Clean and Jerk
** if you’re feeling good today, work up to a heavy clean and jerk. If you’re feeling tired, stick to the RPE’s
2: Back Squat (5X3)
Heavy single Back Squat
-OR-
3 Back Squat @ 8/10 RPE Back Squat
3 Back Squat @ 8/10 RPE Back Squat
3 Back Squat @ 8/10 RPE Back Squat
3 Back Squat @ 8/10 RPE Back Squat
3 Back Squat @ 8/10 RPE Back Squat
** if you’re feeling good, work up to a heavy single for the day. If you’re feeling tired, stick to the RPE’s
MC: “The Boys of Summer” (Time)
3 Sets
2 Rounds
2 Rope Climbs
6 Strict Handstand Push Up
12 Dumbbell Power Cleans (2×50/35)
-Rest 1:1 b/t sets-
TARGET SCORE
Target Time each set: sub 2 minutes 30 seconds
Time Cap each set: 4 minutes
STIMULUS and GOALS
How to Pace: CHALLENGE! high-skilled grip wrecker. Remember, test the first set out with a slightly slower than anticipated pace to see where your upper body endurance is at.
How it should Feel: MUSCULAR ENDURANCE! The pull and push combo with high intensity will attack your upper body relentlessly.
WORKOUT STRATEGY & FLOW
Rope Climbs: Jump high and keep your pulls around 2-3 to the top (15ft). Make sure to chalk up prior and keep the rest short and sweet between reps.
Strict Handstand Push Ups: Low reps, but muscle fatigue will build across sets. The goal should be unbroken but break if needed to maintain efficiency and avoid failure.
Dumbbell Power Cleans: Weight selected should allow for unbroken reps, but maybe break the around 8-9 reps to allow your arms a breather before returning to the rope climbs.
SCALING
The SCALING aim should allow for consistency without skill being the limiting factor.
Scaling option to finish near the target score:
3 Sets
2 Rounds
1 Rope Climb
4 Strict Handstand Push Up
8 Dumbbell Power Cleans (2×50/35)
-Rest 1:1 b/t sets-