SATURDAY 8.13.22
Lowry CrossFit – CrossFit
PLEASE continue to reserve classes through the Wodify app and cancel classes you are unable to make.
MC: “One Fish..” (Time)
3 Rounds:
15/12 Calorie AAB
12 Dumbbell Deadlifts (2×50/35)
9 Dumbbell Hang Power Cleans (2×50/35)
6 Dumbbell Shoulder to Overhead (2×50/35)
-Rest 5 min-
For time:
45/36 Calorie AAB
36 Dumbbell Deadlifts (2×50/35)
27 Dumbbell Hang Power Clean (2×50/35)
18 Dumbbell Shoulder to Overhead (2×50/35)
TARGET SCORE
Target Time set 1:: sub 5 minutes
Target Time set 2:: 6-7 minutes
Time Cap set 1: 7 minutes
Time Cap set 2: 9 minutes
STIMULUS and GOALS
How to Pace:
GRIND! 2 part workout where the first is broken in 3 rounds with short reps while part 2 is all 3 rounds combined into a chipper. First workout can be pushed a little harder given the shorter sets with the 2nd workout we dial it back into chip away approach. Break when needed and keep attacking.
How it should Feel:
CARDIO! Into a GRIPPY GRIND! Volume will begin to stack up and the forearm pump will get real.
WORKOUT STRATEGY & FLOW
AAB: First workout effort should be moderately fast (75-80%) while the second we dial it down to a steady, moderate effort (70-75%). Keep your hands loose on the handle bars to save your grip.
Dumbbell Deadlift, Hang Power Clean, Shoulder to Overhead: Weight on the dumbbells should allow all sets to be near unbroken on the first 3 rounds. Ideally if you’re going to break they do so 1 rep short of the proceeding movement. The second workout we would like to see 3 sets or less on each station if possible. Breathe through each rep and make sure to get some chalk before you start.
SCALING
The SCALING aims for fast and efficient repetition of the dumbbells.
Scaling option to finish near the target score:
3 Rounds:
15/12 Calorie AAB
12 Dumbbell Deadlifts (2×35/25)
9 Dumbbell Hang Power Cleans (2×35/25)
6 Dumbbell Shoulder to Overhead (2×35/25)
-Rest 5 min-
For time:
45/36 Calorie AAB
36 Dumbbell Deadlifts (2×35/25)
27 Dumbbell Hang Power Clean (2×35/25)
18 Dumbbell Shoulder to Overhead(2×35/25)
Snatch (9X1)
1 Snatch @ 6/10 RPE 1 RM Snatch
1 Snatch @ 7/10 RPE 1 RM Snatch
1 Snatch @ 8/10 RPE 1 RM Snatch
1 Snatch @ 9/10 RPE 1 RM Snatch
1 Snatch @ 10/10 RPE 1 RM Snatch
1 Snatch @ 7/10 RPE 1 RM Snatch
1 Snatch @ 8/10 RPE 1 RM Snatch
1 Snatch @ 9/10 RPE 1 RM Snatch
1 Snatch @ 10/10 RPE 1 RM Snatch
Clean and Jerk (9X1)
1 Clean and 1 Jerk @ 7/10 RPE 1 RM Clean and Jerk
1 Clean and 1 Jerk @ 8/10 RPE 1 RM Clean and Jerk
1 Clean and 1 Jerk @ 9/10 RPE 1 RM Clean and Jerk
1 Clean and 1 Jerk @ 10/10 RPE 1 RM Clean and Jerk
1 Clean and 1 Jerk @ 8/10 RPE 1 RM Clean and Jerk
1 Clean and 1 Jerk @ 9/10 RPE 1 RM Clean and Jerk
1 Clean and 1 Jerk @ 10/10 RPE 1 RM Clean and Jerk
Back Squat (5X1)
1 Back Squat @ 6/10 RPE Back Squat
1 Back Squat @ 7/10 RPE Back Squat
1 Back Squat @ 8/10 RPE Back Squat
1 Back Squat @ 9/10 RPE Back Squat
1 Back Squat @ 10/10 RPE Back Squat