WEDNESDAY 7.6.22
Lowry CrossFit – CrossFit
PLEASE continue to reserve classes through the Wodify app and cancel classes you are unable to make.
1: Clean and Jerk ( 3-2-2-3-2-2)
2 Clean and 1 Jerk @ 7/10 RPE Clean and jerk
2 Clean and 1 Jerk @ 7.5/10 RPE Clean and jerk
1 Clean and 1 Jerk @ 8/10 RPE Clean and jerk
2 Clean and 1 Jerk @ 7.5/10 RPE Clean and jerk
2 Clean and 1 Jerk @ 8/10 RPE Clean and jerk
1 Clean and 1 Jerk @ 8.5/10 RPE Clean and jerk
2: Metcon (Weight)
Front Squat + Jerk: 4-3-3
3 Front Squat + 1 Jerk @ 7/10 RPE 1 RM Clean
2 Front Squat + 1 Jerk @ 7.5/10 RPE 1 RM Clean
2 Front Squat + 1 Jerk @ 8/10 RPE 1 RM Clean
3: Front Squat (3X3)
3 Front Squat @ 8.5/10 RPE 1 RM Clean
3 Front Squat @ 9/10 RPE 1 RM Clean
3 Front Squat @ 9/10 RPE 1 RM Clean
MC: “Firecracker” (Time)
For time:
10 Overhead Squats (155/115)
10 Burpee Box Jump Overs (24/20)
10 Thrusters (155/105)
10 Power Cleans (205/135)
10 Muscle Ups
Run 1000m
10 Muscle Ups
10 Power Cleans (205/135)
10 Thrusters (155/105)
10 Burpee Box Jump Overs (24/20)
10 Overhead Squats (155/115)
TARGET SCORE
Target Time: Sub 20 minutes
Time Cap: 25 minutes
STIMULUS and GOALS
How to Pace: GRIND! It is going to start tough and end tough. Embrace it.
How it Should Feel: MUSCULAR ENDURANCE, CARDIO & PAIN! This workout hits it all!!
WORKOUT STRATEGY & FLOW
* Overhead Squats* These are heavier overhead squats. When you’re fresh at the beginning of the workout, work to complete unbroken. At the end, be mindful that you’re going to be tired so really focus on bracing your core here. Looking for 1-2 sets in that final 10.
Burpee Box Jump Overs 10 doesnt seem like a lot, but do NOT come out hot on the first set of these, find a comfortable pace that allows you to keep your heart rate controlled. Smooth and Steady here – especially at the end of this workout.
* Thrusters* These are heavier thrusters as well. To stay in control of this workout, we recommend breaking these up into 2 sets. Either 6 and 4 or 5 and 5 are great approaches.
* Power Cleans* You may use 2 bars or change the weights fast and get moving on quick singles. No more than 5 seconds of rest between each rep.
* Muscle Ups* If you feel super proficient in muscle ups, you can knock these out unbroken, but if you know these are going to fatigue you quickly, break them up early on. Remember you have 10 more when you get back from your run!
* Run* PACE THIS RUN. You still have an entire second part of this workout left. Focus on breathing and just keep moving.
SCALING
The SCALING aim is to allow you to finish under the time cap. The weight should be something you can do unbroken when fresh.
Scaling option to finish near the target score:
For time:
10 Overhead Squats (115/80)
10 Burpee Box Jump Overs (24/20)
10 Thrusters (115/80)
10 Power Cleans (165/110)
7 Muscle Ups
Run 1000m
7 Muscle Ups
10 Power Cleans (165/110)
10 Thrusters (115/80)
10 Burpee Box Jump Overs (24/20)
10 Overhead Squats (115/80)