FRIDAY 4.22.22
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
2 min machine
Coach Choice
1: Metcon (Weight)
Clean Pull + Clean Panda Pull + Clean + Push Jerk 4×4
1 Clean Pull + 1 Clean Panda Pull + 1 Clean + 1 Push Jerk: @ 65% (OR 6.5/10 RPE) 1RM clean
1 Clean Pull + 1 Clean Panda Pull + 1 Clean + 1 Push Jerk: @ 70% (OR 7/10 RPE) 1RM clean
1 Clean Pull + 1 Clean Panda Pull + 1 Clean + 1 Push Jerk: @ 70% (OR 7/10 RPE) 1RM clean
1 Clean Pull + 1 Clean Panda Pull + 1 Clean + 1 Push Jerk: @ 75% (OR 7.5/10 RPE) 1RM clean
*if the percentages feel too heavy, go off of RPE’s!
*rest as needed in between sets
2: Metcon (Weight)
Clean Panda Pull + Clean + Jerk 3×3
1 Clean Panda Pull + 1 Clean + 1 Jerk @ 80% (OR 8/10 RPE)
1 Clean Panda Pull + 1 Clean + 1 Jerk @ 80% (OR 8/10 RPE)
1 Clean Panda Pull + 1 Clean + 1 Jerk @ 85% (OR 8.5/10 RPE)
* if the percentages feel heavier than the associated RPE, then go off of RPE. If the percentages feel the same or easier than RPE, then go off of the percentages.
*rest as needed in between sets
MC: “Almond Joy” (4 Rounds for time)
4 Sets (1 set every 5 Minutes)
20/16 Calorie Bike Erg SPRINT 14/11 AAB or 20/16 Row
10 Back Squats (225/155)
*5-10 minute easy bike to finish as cool down
TARGET SCORE
Target Time each set: sub 2 minutes
Time Cap each st: 3 minutes
STIMULUS and GOALS
How to Pace: SPRINT into STEADY!! These are hard effort sprints on the bike into smooth back squats
How it should Feel: PAIN and LACTIC ACID PARTY! Expect a serious leg burn!! Drive through the hole on the squats and stay tight!
WORKOUT STRATEGY & FLOW
Bike erg: as it says in the workout description.. It’s time to go FAST!
Back squats: These should be unbroken each set! Make sure to take a second to transition from the bike to the squats if needed! Focus on maintaining a strong core and good leg drive each squat. Don’t use over 65% of 1RM back squat.
SCALING
The SCALING aim is to use appropriate load and calorie count
Scaling option to finish near the target score:
4 Sets (1 set every 5 Minutes)
15/12 Calorie Bike Erg SPRINT (each at the same time)
10 Synchro Back Squats (185/125)
*5-10 minute easy bike to finish