FRIDAY 4.15.22
Lowry CrossFit – CrossFit
PLEASE continue to reserve classes through the Wodify app and cancel classes you are unable to make.
WU: Warm-up (No Measure)
Foam Roll
Hip Halo
:30 Banded Good Mornings
MC: “Good Friday” (Time)
For Time:
25 Power Snatches (155/105)
20 Clean and Jerks (185/125)
30 Bar Muscle Ups
TARGET SCORE
Target Time: sub 20 minutes
Time Cap: 30 minutes
STIMULUS and GOALS
How to Pace: PAIN CAVE! This workout individually is a grind but, add in a partner and go 1:1. This changes it drastically to where athletes will be fighting to keep the morale alive.
How it should Feel: MUSCLE ENDURANCE and CARDIO will be at an all time high. Something about heavy weights and a partner that just pushes you to that limit.
WORKOUT STRATEGY & FLOW
Power Snatch/Clean and Jerk: Both are performed in singles and should be steady paced. Perform 1 rep back and forth or up to 3 at a time, if more rest is ready between.
Muscle Ups: The Goal should be at least sets of 3-5. Remember the body will be fried once you arrive at this point in the workout, so kip extra hard on that first rep and aim for a fast turnover at the top.
SCALING (AKA 45+ Masters Rx)
The SCALING aim is for consistent reps back and forth.
1: Metcon (No Measure)
9 minute EMOM
minute 1: 10-15 Ring Dips
minute 2: 30 second Handstand Hold [freestanding if possible]
minute 3: 10-15 Chest to Bar Pull Ups
STIMULUS and GOALS
Our aim is just getting skill work done so need about 20 seconds rest before next minute.
It should all feel doable and not overly challenging.
WORKOUT STRATEGY & FLOW
Ring Dips: These can be strict or kipping but if you don’t have 3-5 strict then I’d rather you do Heel Box Ring Dips
Handstand Hold: Work on a vertical position with tight core and pointed toes.
Chest to Bar PullUps: One to two sets is the goal.
SCALING
Scaling Options:
9 minute EMOM
minute 1: 10-15 Heel Box Ring Dips
minute 2: 10-20 second Handstand Hold
minute 3: 10-15 Pull Ups
EC1: Metcon (Weight)
EXTRA CREDIT 1:
Clean Deadlift to Mid Thigh + Clean Pull + Clean + Push Jerk 4×4
Clean Deadlift to Mid Thigh + Clean Pull + Clean + Push Jerk @ 6.5-7/10 RPE
Clean Deadlift to Mid Thigh + Clean Pull + Clean + Push Jerk @ 6.5-7/10 RPE
Clean Deadlift to Mid Thigh + Clean Pull + Clean + Push Jerk @ 7-7.5/10 RPE
Clean Deadlift to Mid Thigh + Clean Pull + Clean + Push Jerk @ 7-7.5/10 RPE
* Rest as needed in between sets
EC2: Metcon (Weight)
EXTRA CREDIT #2:
Clean Pull + Clean + Jerk 3×3
1 Clean Pull + 1 Clean + 1 Jerk @ 8-8.5/10 RPE
1 Clean Pull + 1 Clean + 1 Jerk @ 8-8.5/10 RPE
1 Clean Pull + 1 Clean + 1 Jerk @ 8.5-9/10 RPE
* Rest as needed in between sets