WEDNESDAY 5.25.22

24
May

WEDNESDAY 5.25.22

Lowry CrossFit – CrossFit

PLEASE continue to reserve classes through the Wodify app and cancel classes you are unable to make.

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1: Metcon (Weight)

Pause Low Box Squat 5×3
3 Pause Low Box Squats (Pause for 2 seconds at the bottom) @ 6/10 RPE

3 Pause Low Box Squats (Pause for 2 seconds at the bottom) @ 7/10 RPE

3 Pause Low Box Squats (Pause for 2 seconds at the bottom) @ 8/10 RPE

3 Pause Low Box Squats (Pause for 2 seconds at the bottom) @ 9/10 RPE

3 Pause Low Box Squats (Pause for 2 seconds at the bottom) @ 10/10 RPE

2: Metcon (Weight)

Narrow Grip Bench Press & Wide Push Ups 5×4
4 Narrow Grip Bench Press (7.5/10 RPE)

Wide Push Ups x As Many Reps As Possible (AMRAP) in :30

-Rest as needed-

4 Narrow Grip Bench Press (8/10 RPE)

Wide Push Ups x AMRAP in :30

-Rest as needed-

4 Narrow Grip Bench Press (8.5/10 RPE)

Wide Push Ups x AMRAP in :30

-Rest as needed-

4 Narrow Grip Bench Press (9/10 RPE)

Wide Push Ups x AMRAP in :30

-Rest as needed-

4 Narrow Grip Bench Press (10/10 RPE)

Wide Push Ups x AMRAP in :30

* You will do 5 sets of 4 wide grip bench press (20 total reps) and 5 sets of as many wide push ups that you can perform in :30 seconds.

MC: “Tyler & Baylee” (Time)

10 Rounds

15 Wall Balls (20/14)

1 Rope Climb
TARGET SCORE

Target Time: sub 9 minutes

Time Cap: 12 minutes

STIMULUS and GOALS

How to Pace: GRIND! There is really no reason to stop on the workout, if you are comfortable with rope climbs. Sets are quick so look to establish the pace early and try to hold through. The goal should be to keep rounds sub 60 seconds.

How it should Feel: PAIN! If you want juice, then you can’t be afraid to squeeze some fruit. Transitions need to be aggressive with no loss of time.

WORKOUT STRATEGY & FLOW

Wall Balls: Unbroken! That’s all we have to say about that. Roll your shoulders out with every rep and breathe through the motion.

Rope Climbs: Use a big jump every time while and try to complete in 2-3 pulls. Suck it up and don’t get lazy staying in the chalk bucket to rest!

SCALING

The SCALING aim is for unbroken wall balls every time with aggressive climbs.

Rope Climb

1. 3-4 Toes-to-bar

2. 3-4 Strict Pull-Ups

3. 4-5 strict knees to elbows

Scaling option to finish near the target score:

7 Rounds

15 Wall Balls (20/14)

1 Rope Climb