TUESDAY 6.28.22
Lowry CrossFit – CrossFit
PLEASE continue to reserve classes through the Wodify app and cancel classes you are unable to make.
1: Metcon (Weight)
Snatch Lift Off to 1″ off the floor + Power Sn From 1″ off the Floor + Sn DL to Mid Thigh + Pwr Sn From Mid Thigh
1 Snatch Lift Off to 1″ off the floor + 1 Power Snatch From 1″ off the Floor + 1 Snatch Deadlift to Mid Thigh + 1 Power Snatch From Mid Thigh @ 5.5/10 RPE Power Snatch
1 Snatch Lift Off to 1″ off the floor + 1 Power Snatch From 1″ off the Floor + 1 Snatch Deadlift to Mid Thigh + 1 Power Snatch From Mid Thigh @ 6/10 RPE Power Snatch
1 Snatch Lift Off to 1″ off the floor + 1 Power Snatch From 1″ off the Floor + 1 Snatch Deadlift to Mid Thigh + 1 Power Snatch From Mid Thigh @ 6.5/10 RPE Power Snatch
1 Snatch Lift Off to 1″ off the floor + 1 Power Snatch From 1″ off the Floor + 1 Snatch Deadlift to Mid Thigh + 1 Power Snatch From Mid Thigh @ 7/10 RPE Power Snatch
1 Snatch Lift Off to 1″ off the floor + 1 Power Snatch From 1″ off the Floor + 1 Snatch Deadlift to Mid Thigh + 1 Power Snatch From Mid Thigh @ 7.5/10 RPE Power Snatch
2: Metcon (Weight)
Clean Deadlift + Power Clean from 1″ off the ground: 2-2-2-2-2
**So, you will deadlift the bar up, and then bring the barbell back down to just above the ground (do not allow the bar to touch the ground!) and then power clean**
1 Clean Deadlift + 1 Power Clean from 1″ off the ground @ 6/10 RPE Power Clean
1 Clean Deadlift + 1 Power Clean from 1″ off the ground @ 6.5/10 RPE Power Clean
1 Clean Deadlift + 1 Power Clean from 1″ off the ground @ 7/10 RPE Power Clean
1 Clean Deadlift + 1 Power Clean from 1″ off the ground @ 7/10 RPE Power Clean
1 Clean Deadlift + 1 Power Clean from 1″ off the ground @ 7.5/10 RPE Power Clean
3: Deadlift (5X4)
4 Deadlift @ 7/10 RPE Deadlift
4 Deadlift @ 7/10 RPE Deadlift
4 Deadlift @ 7/10 RPE Deadlift
4 Deadlift @ 7.5/10 RPE Deadlift
4 Deadlift @ 7.5/10 RPE Deadlift
MC: “Tex-Mex” (AMRAP – Rounds and Reps)
BCS Online Qualifier Event 3
AMRAP 8 Minutes
25’-50’-75’-100’-125’-150’….
Dumbbell Front Rack Walking Lunge (2×50/35)
Handstand Walk
**Wall Walks: 2-4-6-8-10-12
TARGET SCORE
Target Distance: 625’+ (through the 125’ lunge)
Minimum Distance before Scaling: 300’ (through the 75’ Handstand Walk)
STIMULUS and GOALS
How to Pace: STEADY! WE have an 8-minute workout so move with a purpose and don’t be afraid to sell out as the clock is winding down. Every set matters in the ascending ladder. Goal should be to rest between the movements, not during.
How it Should Feel: LACTIC ACID PARTY! This is Legs and shoulders, so the pain will alternate back and forth.
WORKOUT STRATEGY & FLOW
Dumbbell Front Rack Walking Lunge: Find that sweet spot on holding the dumbbells that allow you to breathe. Keep your steps/pace consistent and don’t try to blow through each set. The goal should be to go unbroken on each lunge distance.
Handstand Walk: This will be the challenge of the workout. Depending on the space available, the goal should be at least 25’ unbroken sections. After each lunge give your shoulders a little shimmy shake before kicking up.
Workout goes quicker than you think so keep the rest short and sweet and give a real hard push at the last minute.
SCALING
The SCALING aim is for near unbroken lunges and consistent handstand walks.
Scaling option to finish near the target score:
AMRAP 8 Minutes
25’-50’-75’-100’-125’-150’….
Dumbbell Front Rack Walking Lunge (2×35/25)
15’-30’-45’-60’-75’-90’…
Handstand Walk