TUESDAY 1.25.22
Lowry CrossFit – CrossFit
PLEASE continue to reserve classes through the Wodify app and cancel classes you are unable to make.
WU: Warm-up (No Measure)
2 min machine
Foam Roll
Hip Halo
Crossover Symmetry
MC: “Mount Everest” (Time)
15-10-5
Sandbag Cleans (100/70)
5-3-1
Rope Climbs
*Sub power cleans (135/95) if needed
*3 strict pull-Ups = 1 rope climb IE 15-9-3
TARGET SCORE
Target Time: sub 7 minutes
Time Cap: 9 minutes
STIMULUS and GOALS
How to Pace: CHALLENGE!. This workout is going to be a burner. Expect grip fatigue and to be out of breath!
How it should Feel: GRIPPY & GASSY! The sandbag/rope climb combo is a grippy one. This workout will show how good your footwork is on the rope climbs and how fast of a pace you can move with!
WORKOUT STRATEGY & FLOW
Sandbag cleans: Keep these quick and snappy. It’s not a ton of reps, but make sure to focus on good leg/hip drive while picking up the sandbag.
Rope climbs: expect grip fatigue here. Aim to use good footwork and technique to save the grip on these rope climbs. Consistency is key here.
SCALING
The SCALING aim is consistent movement.
Scaling option to finish near the target score:
9-7-5
Sandbag Cleans (100/70)
3-2-1
Rope Climbs
*Sub power cleans (135/95) if needed
1: Snatch Balance (CUSTOM)
3 Snatch Balances x 2 sets @55% of 1RM
2 Snatch Balances x 2 sets @60% of 1RM
* Rest 2 minutes between sets *
2: Power Snatch (CUSTOM)
1 Power Snatch + 1 Snatch x 4 sets @55-60% of 1RM Snatch
* Rest 2 minutes between sets *
How to approach the lifts
Record each set as 1 of your scores for load
Complete unbroken, set does not count if bar is dropped.
1: Deadlift (10X1)
Every min (10 minutes)
1 Deadlift
– Build to a moderate single for the day. Think 60-70% of 1RM.