TUESDAY 6.21.22
Lowry CrossFit – CrossFit
PLEASE continue to reserve classes through the Wodify app and cancel classes you are unable to make.
1: Power Clean (5X1)
1 Power Clean @ 5/10 RPE Power Clean
1 Power Clean @ 6/10 RPE Power Clean
1 Power Clean @ 6.5/10 RPE Power Clean
1 Power Clean @ 7/10 RPE Power Clean
1 Power Clean @ 7/10 RPE Power Clean
2: Deadlift (5X1)
5 Deadlift @ 6.5/10 RPE Deadlift
5 Deadlift @ 6.5/10 RPE Deadlift
5 Deadlift @ 6.5/10 RPE Deadlift
5 Deadlift @ 6.5/10 RPE Deadlift
5 Deadlift @ 6.5/10 RPE Deadlift
MC: “Pacific Ocean” (Time)
For Time:
30 Devil Press (2×50/35)
30 Handstand Push Ups
15 Devil Press (2×50/35)
15 Handstand Push Ups
TARGET SCORE
Target Time: sub 9 minutes
Time Cap: 13 minutes
STIMULUS and GOALS
How to Pace: GRIND! Those devil’s presses hurt and everybody loves to hate them! The approach with these must be not stay moving and minimize your breaks to a few quick breaths on your chest only when you must.
How it Should Feel: GASSY and/or MUSCULAR ENDURANCE! The Devil’s press will have your heart and breathing rate skyrocketing and combined with the handstand push ups, your shoulders will be smoked!
WORKOUT STRATEGY & FLOW
Devils Press: 1 rep is a LOT of work, so find a swing pattern with the dumbbells that minimizes extra work and lets you keep moving.
Handstand Push Ups: You get to kip today! What a rare occurrence from our typical strict standard, so use the kip well! If you do, you can move through these rather quickly.
SCALING
The SCALING aim is to keep intensity up and finish near the target time.
Scaling option to finish near the target score:
For Time
30 Devil Press (2×35/20)
20 Handstand Push Ups
15 Devil Press (2×35/20)
10 Handstand Push Ups
EC: Metcon (Weight)
EXTRA CREDIT:
Snatch Pull + Snatch High Pull + Power Snatch 4-4-4-3-3
1 Snatch Pull + 1 Snatch High Pull + 2 Power Snatch @ 5/10 RPE Power Snatch
1 Snatch Pull + 1 Snatch High Pull + 2 Power Snatch @ 6/10 RPE Power Snatch
1 Snatch Pull + 1 Snatch High Pull + 2 Power Snatch @ 6.5/10 RPE Power Snatch
1 Snatch Pull + 1 Snatch High Pull + 1 Power Snatch @ 7/10 RPE Power Snatch
1 Snatch Pull + 1 Snatch High Pull + 1 Power Snatch @ 7/10 RPE Power Snatch