WEDNESDAY 9.7.22
Lowry CrossFit – CrossFit
PLEASE continue to reserve classes through the Wodify app and cancel classes you are unable to make.
1: Metcon (Weight)
Hang Muscle Clean + Heel Elevated Full Grip Tempo Front Squat + Heel Elevated Clean Grip Sots 3×8
3 Hang Muscle Clean + 2 Heel Elevated Full Grip Tempo Front Squat + 3 Heel Elevated Clean Grip Sots @ 5/10 RPE
3 Hang Muscle Clean + 2 Heel Elevated Full Grip Tempo Front Squat + 3 Heel Elevated Clean Grip Sots @ 5.5/10 RPE
3 Hang Muscle Clean + 2 Heel Elevated Full Grip Tempo Front Squat + 3 Heel Elevated Clean Grip Sots @ 5.5/10 RPE
2: Metcon (Weight)
Hang Clean + Clean + Push Jerk 5-5-4-3-3
2 Hang Clean + 1 Clean + 2 Push Jerk @ 5.5/10 RPE
2 Hang Clean + 1 Clean + 2 Push Jerk @ 6/10 RPE
2 Hang Clean + 1 Clean + 1 Push Jerk @ 6.5/10 RPE
1 Hang Clean + 1 Clean + 1 Push Jerk @ 7/10 RPE
1 Hang Clean + 1 Clean + 1 Push Jerk @ 7.5/10 RPE
1: “Up and Over” (Time)
3 rounds for time:
10 Burpee Pull-Ups
20 Box Jump Overs
30 Weighted Sit-Ups
-Then-
100ft Front Rack Lunge (135/95)
RX+
3 rounds for time:
10 Ring Muscle Ups
20 Box Jump Over no touch (24″)
30 GHD Sit Ups
-Then-
100ft Front Rack Lunge (135/95)
TARGET SCORE
Target Time: sub 14 minutes
Time Cap: 18 minutes
STIMULUS and GOALS
How to Pace: STEADY! This is about picking a sustainable pace and continuing to perform work throughout! Stay smooth and don’t get rushed in the beginning!
How it should Feel: CARDIO! This is a greatly balanced workout but is long enough that it will eventually turn into a more “breathy” and “grindy” type workout.
WORKOUT STRATEGY & FLOW
Rng Muscle Ups: These can easily turn into the sticking point of the workout. Be smart in round 1 and try to hang onto your same sets and pacing in round 3. Efficiency is key here!
Box Jump Overs: STay moving! Gather yourself for each jump, use your arms, but try not to rest for anymore than your turnaround after each rep here. You can find a great rhythm on these!
GHD Sit Ups: This is a challenging set but one we can still get through quickly with steady movement and minimal rest breaks. Your core will be fatigued so use that leg drive!
Lunges: This is it to finish! Be aggressive ehre and empty the tank! We’d love unbroken but are okay with 2-3 sets if needed.
SCALING
The SCALING aim is to keep intensity up and stay moving!
Scaling option to finish near the target score:
3 rounds for time:
7 Ring Muscle Ups
14 Box Jump Overs (24″)
21 GHD Sit Ups
-Then-
100ft Front Rack Lunge (115/80)