WEDNESDAY 9.14.22
Lowry CrossFit – CrossFit
PLEASE continue to reserve classes through the Wodify app and cancel classes you are unable to make.
1: Metcon (Weight)
Below Knee Muscle Clean + Full Grip Tempo Front Squat + Clean Grip Sots 7-7-7
3 Below Knee Muscle Clean + 1 Full Grip Tempo Front Squat + 3 Clean Grip Sots @ 6/10 RPE
3 Below Knee Muscle Clean + 1 Full Grip Tempo Front Squat + 3 Clean Grip Sots @ 6/10 RPE
3 Below Knee Muscle Clean + 1 Full Grip Tempo Front Squat + 3 Clean Grip Sots @ 6/10 RPE
2: Metcon (Weight)
Clean Pull + Clean + Push Jerk + Jerk 5-5-5-4-4
2 Clean Pull + 1 Clean + 1 Push Jerk + 1 Jerk @ 6/10 RPE
2 Clean Pull + 1 Clean + 1 Push Jerk + 1 Jerk @ 6.5/10 RPE
2 Clean Pull + 1 Clean + 1 Push Jerk + 1 Jerk @ 7/10 RPE
1 Clean Pull + 1 Clean + 1 Push Jerk + 1 Jerk @ 7.5/10 RPE
1 Clean Pull + 1 Clean + 1 Push Jerk + 1 Jerk @ 7.5/10 RPE
MC: “Spicy Tuna Roll” (Time)
1400m Run
4 rope climbs (20 ft)
21 Dumbbell Shoulder to Overheads (2×50/35)
1200m Run
3 Rope Climbs (20 ft) or 6 Pull-Ups and 6 Toes to bar
15 Dumbbell Shoulder to Overheads (2×50/35)
800m Run
2 Rope Climbs (20 ft) 4 Pull-Ups and 4 Toes to bar
9 Dumbbell Shoulder to Overheads (2×50/35)
TARGET SCORE
Target Time: 25-30 minutes
Time Cap: 35 minutes
STIMULUS and GOALS
How to Pace: STEADY! This is long and all about running appropriately and moving without resting on the rest of the movements.
How it should Feel: CARDIO! It is long enough to be aerobic and about your capacity on the run, along with some shoulder endurance testing.
WORKOUT STRATEGY & FLOW
Run: This run is essentially a broken 5K. So we want to be smart about how we approach it. Don’t come out too hot. Find a sustainable pace early on
Rope Climb: Move smooth, yet fast here. The height is higher than normal so making the most of each pull up the rope is pivotal!
Shoulder to Overhead: Unless you love dumbbell shoulder to overhead, break them up early with quick rests to save gas for the later rounds. Once you hit the middle round and the last round, hammer down and finish unbroken!!!
SCALING
The SCALING aim to finish under the time cap
Scaling option to finish near the target score:
1200m Run
4 rope climbs (15’)
21 Dumbbell Shoulder to Overheads (2×40/25)
1000m Run
3 Rope Climbs (15’)
15 Dumbbell Shoulder to Overheads (2×40/25)
600m Run
2 Rope Climbs (15’)
9 Dumbbell Shoulder to Overheads (2×40/25)