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Components
Metcon
"Hammerhead Shark"
Settings
Location
(All)
Lowry CrossFit
Program
CrossFit
CrossFit SATURDAY
Date
Workout
WEDNESDAY 7.27.22 - Lowry CrossFit
Class
(All)
6:00 AM CrossFit
7:30 AM CrossFit
9:00 AM CrossFit
12:00 PM CrossFit
4:15 PM CrossFit
5:30 PM CrossFit
6:45 PM CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
4 (1/3)
Workout
WEDNESDAY 7.27.22
Deload Week! PLEASE continue to reserve classes through the Wodify app and cancel classes you are unable to make.
1: Metcon (Weight)
Tempo Front Squat 4x5
4 Sets of 5 Front Squat with (3:3:3:0) Tempo (3 second descent, 3 second pause in bottom, 3 second ascent, no pause at top)
**This should not exceed 60% of 1RM Front Squat
***Trend towards going too light and actually holding the tempo over going too heavy
MC: "Hammerhead Shark" (8 Rounds for time)
8 Sets (1 Set every 2 Minutes)
12/10 Calorie Row
12 Burpee over Rower
TARGET SCORE
Target Time each set: sub 1 minute
Time Cap each set: 1 minute 30 seconds
STIMULUS and GOALS
This is a sprint workout so go FAST!!!
WORKOUT STRATEGY & FLOW
Row: This is a hard effort here! Aiming for 1300+/1100+ pace.
Burpees over rower: Keep these quick. Try to keep the jump up and down over the rower for speed, while keeping your body low to the ground.
SCALING
The SCALING aim is to maintain a hard effort throughout.
Scaling option to finish near the target score:
8 Sets (1 Set every 2 Minutes)
10/8 Calorie Row
10 Burpee over Rower
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, July 27, 2022
Male Clients
1
Remy
Crabtree
9:00 AM CrossFit
185 lbs
Female Clients
1
Melissa
Wood
7:30 AM CrossFit
110 lbs
Holy. FUQ!!!
2
Alysia
Ramos
12:00 PM CrossFit
85 lbs
2
Julia
Thorne
12:00 PM CrossFit
85 lbs
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