WEDNESDAY 6.29.22
Lowry CrossFit – CrossFit
PLEASE continue to reserve classes through the Wodify app and cancel classes you are unable to make.
1: Front Squat (3X3)
3 Front Squat @ 8/10 RPE 1 RM Clean
3 Front Squat @ 8.5/10 RPE 1 RM Clean
3 Front Squat @ 8.5/10 RPE 1 RM Clean
MC: “Bluebonnets” (4 Rounds for reps)
BCS Online Qualifier Event 2
3 rounds
10 Toes To Bar
10 Squat Cleans (135/95)
-Time cap: 5 minutes-
3 rounds
10 Toes To Bar
8 Squat Cleans (185/125)
-Time cap: 10 minutes-
3 rounds
10 Toes To Bar
6 Squat Cleans (225/155)
-Time cap: 15 minutes-
3 rounds
10 Toes To Bar
4 Squat Cleans (275/185)
*if you get the work done under the time cap for each couplet, immediately move onto the next. If you get caught by the time cap your score is reps total, if you finish the workout then your score is time.
TARGET SCORE
Target Time: sub 20 minutes
Target Cap: 20 minutes
STIMULUS and GOALS
How to Pace: STEADY! This workout is all about coming in with a sound strategy and building into your pacing through each round. Smooth is fast!
How it Should Feel: MUSCULAR ENDURANCE! All the squat cleans will add up with the ascending weights along with the toes to bar not going anywhere! Let’s see how long we can hang on. You have the time caps for each 3 rounds you have to be wary of, so plan out ahead where you know you must push to get to the next 3 rounds!
WORKOUT STRATEGY & FLOW
Toes to bar: This will end up being a lot of toes to bar throughout, so pace accordingly. You have time to break these up as needed, if you maintain short rests. Be disciplined on the clock with these and you can be successful!
Squat cleans: The first weight should be light and easy to knock out 10 in under a minute if you need to. The 2nd weight shouldn’t exceed 70% of 1RM and 3rd weight not over 85% of 1RM. Be smooth on these and commit to having great positions from the 1st rep! That will be the difference maker in a workout like this!
SCALING
The SCALING aim is to use appropriate loads and get to at least the 2nd bar.
Scaling option to finish near the target score:
3 rounds
7 Toes To Bar
10 Squat Cleans (95/65)
-Time cap: 5 minutes-
3 rounds
7 Toes To Bar
8 Squat Cleans (135/95)
-Time cap: 10 minutes-
3 rounds
7 Toes To Bar
6 Squat Cleans (185/125)
-Time cap: 15 minutes-
3 rounds
7 Toes To Bar
4 Squat Cleans (225/155)
*if you get the work done under the time cap for each couplet, immediately move onto the next. If you get caught by the time cap your score is reps total, if you finish the workout then your score is time.
EC: Metcon (Weight)
Front Squat + Jerk 4-4-4
3 Front Squat + 1 Jerk @ 6.5/10 RPE 1 RM Clean
3 Front Squat + 1 Jerk @ 7/10 RPE 1 RM Clean
3 Front Squat + 1 Jerk @ 7.5/10 RPE 1 RM Clean