TUESDAY 7.5.22
Lowry CrossFit – CrossFit
PLEASE continue to reserve classes through the Wodify app and cancel classes you are unable to make.
1: Metcon (Weight)
Clean Deadlift + Power Clean from 1″ off the ground + Clean from 1″ off the ground 3-3-3-3-3
1 Clean Deadlift + 1 Power Clean from 1″ off the ground + 1 Clean from 1″ off the ground @ 6.5/10 RPE Power Clean
1 Clean Deadlift + 1 Power Clean from 1″ off the ground + 1 Clean from 1″ off the ground @ 7/10 RPE Power Clean
1 Clean Deadlift + 1 Power Clean from 1″ off the ground + 1 Clean from 1″ off the ground @ 7.5/10 RPE Power Clean
1 Clean Deadlift + 1 Power Clean from 1″ off the ground + 1 Clean from 1″ off the ground @ 7.5/10 RPE Power Clean
1 Clean Deadlift + 1 Power Clean from 1″ off the ground + 1 Clean from 1″ off the ground @ 8/10 RPE Power Clean
**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, and then bring the barbell back down to just above the ground again (do not allow the bar to touch the ground!) and then perform a clean
2: Deadlift (4-4-4-3-3)
4 Deadlift @ 7.5/10 RPE Deadlift
4 Deadlift @ 7.5/10 RPE Deadlift
4 Deadlift @ 7.5/10 RPE Deadlift
3 Deadlift @ 8/10 RPE Deadlift
3 Deadlift @ 8/10 RPE Deadlift
MC: “Roman Candle” (Time)
For Time
30/20 Calorie Row
80’ Handstand Walk or 8 Wall Walks
30/20 Calorie Row
40’ Handstand Walk or 4 Wall Walks
-rest 5 minutes-
20/15 Calorie Row
40’ Handstand Walk or 4 Wall Walks
TARGET SCORE
Target Time workout 1: sub 4 minutes
Target Time workout 2: sub 90 seconds
Time Cap workout 1: 7 minutes
Time Cap workout 2: 2 minutes 30 seconds
STIMULUS and GOALS
How to Pace: SPRINT! Both parts should be a sprint. Think of going fast on Part 1 and even faster on Part 2.
How it Should Feel: GASSY! The high intensity row to start combined with fast movement upside down will leave you out of breath and gassed!
WORKOUT STRATEGY & FLOW
Row: Waste no time here. Use your legs and arms to rack up calories quickly. As your calorie # approaches slow it down, control your breathing and be ready to go upside down. We want an initial big leg drive pressing through the foot padding to get the calorie count and save our arms.
Handstand Walk: Quick and controlled steps. Each of these should be as close to unbroken as you can manage!
During the rest: Shake out those arms during the rest, you just