FRIDAY 4.1.22
Lowry CrossFit – CrossFit
Deload Week
This is our deload week and you’ve earned a little extra rest!
We are providing much less volume as a typical week so we can let our bodies have a break. If you need even more rest on some days of this week then take it!
PLEASE continue to reserve classes through the Wodify app and cancel classes you are unable to make.
WU: Warm-up (No Measure)
2 min any machine
Foam Roll
Hip Halo
1: Metcon (Weight)
Front Squat + Jerk: 2-2-2
1 Front Squat + 1 Jerk @ 6/10 RPE
1 Front Squat + 1 Jerk @ 7/10 RPE
1 Front Squat + 1 Jerk @ 8/10 RPE
* Rest 60-90 seconds between sets *
MC: “The Penguin” (Time)
Partner Workout
AMRAP 3 Minutes
50’ Handstand Walk (together)
15 Synchro Toes to Bar
Max Reps Squat Snatches (155/105)
-Rest 1 Minute b/t sets-
*Complete Sets until you get to 60 squat snatches combined
TARGET SCORE
Target Time: sub 15 Minutes
Target Cap: 19 Minutes
STIMULUS and GOALS
How to Pace: STEADY! We are ending with a moderate barbell, but if you come out too hot it is going to feel way heavier than it should.
How it should Feel: MUSCULAR ENDURANCE! You are taxing your shoulders and core before you need to really use them both so be prepared for them to start burning especially as you get deeper into the sets.
WORKOUT STRATEGY & FLOW
Handstand Walk: Aim to keep these in at least sections of 50ft and really limit the rest when you come down.
Toes to Bar: Try to keep these in bigger sets. If you can hold on go for it but it might not be worth it in the grand scheme of things. If you need more than 3 quick sets to get these done, then you need to drop the reps.
Squat Snatch: Just get into a nice pace here. Let that bar dropping be your rest and get back on it as fast as you can. This should not be over 70% of your 1RM.
SCALING
The SCALING aim is to get at least 12 snatches combined each round!
Scaling option to finish near the target score:
Partner Workout
AMRAP 3 Minutes
25’ Handstand Walk (together)
12 Synchro Toes to Bar
Max Reps Squat Snatches (135/95)
-Rest 1 Minute b/t sets-
Complete Sets until you get to 60 squat snatches combined
EC1: Metcon (No Measure)
EXTRA CREDIT: Mayhem Gymnastics (MG) Cycle Week 6
2 minutes of Handstand Shoulder Tap practice against wall
–rest 2 minutes —
Then complete 25 Strict Handstand Pushups
Each time you fall or break do 20 Double Unders
*Strict Handstand PushUps can be on wall or from box
EC1: Metcon (Weight)
Power Clean + Push Jerk: 2-2-2-2-2
1 Power Clean + 1 Push Jerk @ 6/10 RPE
1 Power Clean + 1 Push Jerk @ 6/10 RPE
1 Power Clean + 1 Push Jerk @ 7/10 RPE
1 Power Clean + 1 Push Jerk @ 8/10 RPE
1 Power Clean + 1 Push Jerk @ 8/10 RPE
* Rest 60-90 seconds between sets *