Lowry CrossFit – CrossFit
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WU: Warm-up (No Measure)
Any Machine for 2 min
MC: “Killmonger” (Time)
100 Wall Balls (20/14)
75 Toes to bar
50 Wall Balls (20/14)
25 Bar Muscle Ups or 25 Burpee Pull-Ups
Target Time: 13-15 minutes
Time Cap: 20 minutes
STIMULUS and GOALS
How to pace: GRIND! This is a strong gymnastic type workout with a tough mental grind. We have high volume mixed with high skill movements which is always a good test. Look to maintain big/ consistent sets on wall balls while keeping damage control on toes to bar and bar muscle ups.
How it should feel: LACTIC ACID PARTY & GRIPPY! The pump of full body work from the wall balls to the gymnastic work will get us on fire!! Look to have the grip pump as well from the big sets of toes to bar!
WORKOUT STRATEGY & FLOW
Wall Balls: 3-4 sets (or less) is a great goal for the 100s and 2-3 for the 50s. Another good strategy is trying to keep a certain amount on the min that helps us finish the 100s in under 5 mins (20/minute) and the 50s under 3 mins (15-20/minute). Use the time frames a reference for what strategy to pick.
Toes to bar: Depending on skill level and how tired you are from wall balls, try to have a back up plan. In a perfect world we would like to see 10+ reps each set, but that may drop to 5s after a few rounds. Look to keep your rest short while avoiding going to failed reps.
Bar Muscle Ups: Knees weak, Arms heavy and here we go…. Try and get a big set out of the way that’s not to failure and then get a check in on how the body feels. A great goal would be no less than sets of 5s while trying to maintain a set every 45 secs or less.
The SCALING aim is to maintain the stimulus without skill level being the limiting factor.
Scaling option to finish near the target score:
80 Wall Balls (20/14)
60 Toes to bar
40 Wall Balls (20/14)
15 Bar Muscle Ups
1: Metcon (Weight)
Clean From Above the Knee + Clean + Jerk 4-4-3-3-3
2 Clean From Above the Knee + 1 Clean + 1 Jerk x 2 sets @ 73% 1RM Clean
1 Clean From Above the Knee + 1 Clean + 1 Jerk 3 sets @78% 1RM Clean
* Rest as needed between sets *
Complete in singles if needed to ensure proper form.
1: Split Jerk (10X1)
EMOM 10. Complete 1 split jerk every minute on the minute for 10 min. Start at around 50-60% and work up to 90%. Don’t work up to a max, Make sure the weight stays smooth. Pull from the racks.
2: Bench Press (7-5-3-7-5-3)
– Move up in weight as reps descend, then start the second wave slightly higher than the first.
* rest as needed between sets *