WEDNESDAY 9.28.22
Lowry CrossFit – CrossFit
PLEASE continue to reserve classes through the Wodify app and cancel classes you are unable to make.
1: Metcon (Weight)
Muscle Clean + Tempo Strict Press (3 second descent and ascent) + Tall Jerk 8-8-8
3 Muscle Clean + 2 Tempo Strict Press + 3 Tall Jerk @ 6/10 RPE
3 Muscle Clean + 2 Tempo Strict Press + 3 Tall Jerk @ 6/10 RPE
3 Muscle Clean + 2 Tempo Strict Press + 3 Tall Jerk @ 6/10 RPE
2: Metcon (Weight)
Clean Deadlift to Mid Thigh + Clean Panda Pull + Clean + Jerk 5×4
1 Clean Deadlift to Mid Thigh + 1 Clean Panda Pull + 1 Clean + 1 Jerk @ 6.5/10 RPE
1 Clean Deadlift to Mid Thigh + 1 Clean Panda Pull + 1 Clean + 1 Jerk @ 7/10 RPE
1 Clean Deadlift to Mid Thigh + 1 Clean Panda Pull + 1 Clean + 1 Jerk @ 7.5/10 RPE
1 Clean Deadlift to Mid Thigh + 1 Clean Panda Pull + 1 Clean + 1 Jerk @ 7.5/10 RPE
1 Clean Deadlift to Mid Thigh + 1 Clean Panda Pull + 1 Clean + 1 Jerk @ 8/10 RPE
MC: “Lemon Meringue Pie” (Time)
For Time:
25’ Handstand Walk or 2 WW
15 Squat Cleans (135/95)
25’ Handstand Walk or 2 WW
20 Chest to Bar Pull Ups
-at 4 minutes-
25’ Handstand Walk or 2 WW
10 Squat Cleans (185/125)
25’ Handstand Walk or 2 WW
20 Chest to Bar Pull Ups
-at 8 minutes-
25’ Handstand Walk or 2 WW
5 Squat Cleans (225/145)
25’ Handstand Walk or 2 WW
20 Chest to Bar Pull Ups
-at 12 minutes-
25’ Handstand Walk or 2 WW
3 Squat Cleans (275/185)
25’ Handstand Walk or 2 WW
20 Chest to Bar Pull Ups
TARGET SCORE
Target Time: sub 16 minutes
Time Cap: cap is provided at each round, if you make it all the way through, cap is 16 minutes
STIMULUS and GOALS
How to Pace: CHALLENGE! This one is about pushing yourself within each 4 minute segment and trying to get to that next part of the workout!
How it should Feel: MUSCULAR ENDURANCE! The weight of the barbell or volume of gymnastics will likely be the limiting factor here! Break up each movement as needed, but eventually you have to simply push through!
WORKOUT STRATEGY & FLOW
Handstand Walk: Each 25’ section should be done unbroken. Doing short, quick steps with your hands will allow you to move faster
Squat Cleans Notice as the reps go down, the weight goes up. We want to move fast here, which means singles will be the way to go.
Chest to Bar: These reps are going to stay the same across all 4 sets. Make sure you are smart with your approach. Breaking these early on will allow you to stay fast throughout all 4 sets.
SCALING
The SCALING aim is to get to the 2nd round at least.
Scaling option to finish near the target score:
15 Squat Cleans (115/80)
25’ Handstand Walk
15 Chest to Bar Pull Ups
-at 4 minutes-
10 Squat Cleans (135/95)
25’ Handstand Walk
15 Chest to Bar Pull Ups
-at 8 minutes-
5 Squat Cleans (185/125)
25’ Handstand Walk
1 Chest to Bar Pull Ups
-at 12 minutes-
3 Squat Cleans (225/145)
25’ Handstand Walk
15 Chest to Bar Pull Ups