WEDNESDAY 6.15.22
Lowry CrossFit – CrossFit
Deload Week Gang!
PLEASE continue to reserve classes through the Wodify app and cancel classes you are unable to make.
1: Clean and Jerk (5X1)
1 Clean and 1 Jerk @ 7/10 RPE Clean and jerk
1 Clean and 1 Jerk @ 7.5/10 RPE Clean and jerk
1 Clean and 1 Jerk @ 7/10 RPE Clean and jerk
1 Clean and 1 Jerk @ 7.5/10 RPE Clean and jerk
1 Clean and 1 Jerk @ 7/10 RPE Clean and jerk
*this day is meant to be geared towards ironing out any technical issues you’ve been wanting to work on! Don’t worry about the loading. Focus in on perfect mechanics, speed and consistency.
1: Front Squat (5X1)
1 Front Squat @ 7/10 RPE 1 RM Front Squat
1 Front Squat @ 7/10 RPE 1 RM Front Squat
1 Front Squat @ 7/10 RPE 1 RM Front Squat
1 Front Squat @ 7/10 RPE 1 RM Front Squat
1 Front Squat @ 7/10 RPE 1 RM Front Squat
MC: “I’ve got a Jar of Dirt!” (Time)
50 GHD Sit Ups or 50 sit-ups
30’ Handstand Walk or 3 wall walks
30 Overhead Squats (145/95)
60’ Handstand Walk or 6 wall walks
40 GHD Sit Ups or 40 sit-ups
60’ Handstand Walk or 6 wall walks
20 Overhead Squats (165/115)
90’ Handstand Walk or 9 wall walks
30 GHD Sit Ups- 30 sit-ups
90’ Handstand Walk or 9 wall walks
10 Overhead Squats (185/135)
TARGET SCORE
Target Time: 14-16 minutes
Time Cap: 20 minutes
STIMULUS and GOALS
How to Pace: STEADY! We have a nasty chipper with increasing Overhead squat weight. Move in areas where you can and take an extra second before you decide to lift the bar.
How it should Feel: PAIN! This workout will test your overhead stability in ways you haven’t experienced since midline march. Stay calm and steady, control your breathing and monitor your shoulder fatigue.
WORKOUT STRATEGY & FLOW
GHD’s: Non-Stop, whip your hands and snap those hips like no other. Don’t go crazy on them and be sure to pause at the top for half a second to keep your breathing under control.
Handstand Walk: Distance increases and the goal should be 30ft unbroken sections at a time with little rest between.
Overhead Squat: The 3 weights selected should be around 45-50%, 55-65%, and 70-80% (or less) of your 1RM Overhead squat. First and second set should be completed in 2-3 sets for each weight, and with the third being the heaviest but only 10 reps we should really try for unbroken. Of course break the last 10 into 2 sets before you reach absolute failure. Be smart in choosing your weight because they will feel 10x heavier in the workout than in warm up. Squat Snatch and go if possible into the first rep.
SCALING
The SCALING aim should allow non-stop movement through ghd’s with little breakage on the handstand walks and OVHS.
Scaling option to finish near the target score:
40 GHD Sit Ups
30’ Handstand Walk
30 Overhead Squats (115/80)
30’ Handstand Walk
30 GHD Sit Ups
60’ Handstand Walk
20 Overhead Squats (135/95)
60’ Handstand Walk
20 GHD Sit Ups
90’ Handstand Walk
10 Overhead Squats (155/105)