WEDNESDAY 9.21.22
Lowry CrossFit – CrossFit
PLEASE continue to reserve classes through the Wodify app and cancel classes you are unable to make.
1: Muscle Clean (5-4-3-2-1)
5 Muscle Clean @ 5/10 RPE
4 Muscle Clean @ 6/10 RPE
3 Muscle Clean @ 7/10 RPE
2 Muscle Clean @ 8/10 RPE
1 Muscle Clean @ 9/10 RPE
2: Power Clean (3-2-1-3-2-1)
3 Power Clean @ 5/10 RPE
2 Power Clean @ 6/10 RPE
1 Power Clean @ 7/10 RPE
3 Power Clean @ 5.5/10 RPE
2 Power Clean @ 6.5/10 RPE
1 Power Clean @ 7.5/10 RPE
*Notate 1 power clean @ 7.5 RPE
MC: “Rottweiler” (Time)
For Time:
50 Wall Balls (20/14) (10’)
200ft Front Rack Dumbbell Lunge Walk (50s/35s)
50 Wall Balls (20/14) (10’)
*Ladies 10’ today
TARGET SCORE
Target Time: 7-8 minutes
Time Cap: 10 minutes
STIMULUS and GOALS
How to Pace: GRIND! We know the sets are daunting for Wall balls and lunges, but aim to stay strong and don’t stop moving! Consistency and smart sets are key here.
How it should Feel: MUSCULAR ENDURANCE! Those wall ball to lunge combo will have your legs and shoulders screaming to stop! Don’t listen and push through. We are working on building leg endurance for a moderate time domain workout here.
WORKOUT STRATEGY & FLOW
Wall balls: aim for smart sets from the beginning. Sets of 15-20 are a great goal! The wall balls are challenging but only 2 sets so keep pushing through.
Front rack dumbbell lunge: aim for sets of 50’ unbroken. Quick rest to shake out if you need it!
SCALING
The SCALING aim is for consistent movement and smart sets.
Scaling option to finish near the target score:
For Time:
35 Wall Balls (20/14) (10’)
125ft Front Rack Dumbbell Lunge Walk (50s/35s)
35 Wall Balls (20/14) (10’)