TUESDAY 7.26.22
Lowry CrossFit – CrossFit
Deload Week!
PLEASE continue to reserve classes through the Wodify app and cancel classes you are unable to make.
1: Power Snatch (5X1)
5×1 Power Snatch @5-6/10 RPE
-Rest as needed b/t sets-
2: Power Clean (5X1)
5×1 Power Clean @5-6/10 RPE
-Rest as needed b/t sets-
3: Deadlift (5X3)
3 Deadlift @ 6/10 RPE Deadlift
3 Deadlift @ 6/10 RPE Deadlift
3 Deadlift @ 6/10 RPE Deadlift
3 Deadlift @ 6.5/10 RPE Deadlift
3 Deadlift @ 6.5/10 RPE Deadlift
MC: “Great White Shark” (5 Rounds for time)
5 Sets (1 Set every 90 seconds)
25′ Handstand Walk or 2 wall walks
10 Pistols Squats
Max effort Double Unders
-rest 30 seconds between rounds-
*Score is total number of Double Unders
TARGET SCORE
Target Reps each set: 60+
Time Cap each set: 25
STIMULUS and GOALS
How to Pace: CHALLENGE! We want you to push your handstand walk and pistol speed to get to the double unders quick!
How it should Feel: If the first 2 movements are tougher for you then it will be MUSCULAR ENDURANCE! If they are easier, then it will likely feel GASSY with the double unders!
WORKOUT STRATEGY & FLOW
Handstand Walk: Unbroken is the goal!
Pistol Squat Steady pace and make sure you work on standing fully at top and full squat at bottom.
Double Unders: This is your time to practice this skill under a time clock. Even if you are doing 2 singles to every double under, continue practicing.
SCALING
The SCALING aim is to build skill work.
Scaling option to finish near the target score:
10 -20 Handstand Shoulder Taps Wall Facing:
6 pistols (or 15 air squats)
Max double Unders
Shoulder taps are a good way to learn to shift weight. Facing the wall allows for a better stacked position but if you don’t feel safe, go back to the wall.