FRIDAY 4.29.22
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
Coaches Choice
1: Metcon (Weight)
Clean Pull + Power Clean + Push Jerk 4×3
1 Clean High Pull + 1 Power Clean + 1 Push Jerk: @ 65% (OR 6.5/10 RPE) 1RM Clean
1 Clean High Pull + 1 Power Clean + 1 Push Jerk: @ 70% (OR 7/10 RPE) 1RM Clean
1 Clean High Pull + 1 Power Clean + 1 Push Jerk: @ 70% (OR 7/10 RPE) 1RM Clean
1 Clean High Pull + 1 Power Clean + 1 Push Jerk: @ 75% (OR 7.5/10 RPE) 1RM Clean
MC: “Mercury” (Time)
Partner Throwdown Friday!!!
For Time:
With a partner:
60/48 Calorie AAB
40 Front Squats (185/125)
80 GHD Sit Ups OR 80 V Ups
40 Overhead Squats (135/95)
60/48 Calorie AAB
*Split all reps as desired
*Individual version: cut reps in half
600m Run, OR 60/48 Calorie Row if needed
TARGET SCORE
Target Time: sub 18 minutes
Time Cap: 23 minutes
STIMULUS and GOALS
How to Pace: PAIN CAVE! Let’s start the tires and light the fires here. You and your partner need to approach this workout aggressively with a strategy that allows both to sustain a high output. Be smart and know when to switch.
How it should Feel: LACTIC ACID PARTY! Anytime there’s multiple Echo bikes and squats then you know your legs are in for a good time. Push the sets but not to the point of failure or losing intensity.
WORKOUT STRATEGY & FLOW
Echo Bike: Either 10/8 Calorie back and forth for similar endurance or 30 secs intervals for partners with different motors. Choose an option that allows for continuously high output without the expense of blowing up.
Front Squat/Overhead Squat: Weights should be set close to 60% or less of 1RM with the goal of keeping sets of 5-10 reps back and forth. Squat Clean/Snatch the weight, breathe and keep the legs moving.
GHD’s: Don’t do sets of 10. That’s way too short and too many transitions. Think 15-25 reps and make sure to find a setting on the ghd that can accommodate both.
SCALING (AKA 45+ Masters Rx)
The SCALING aim is for both partners to sustain a high intensity with little to no time between transitions.
Scaling option to finish near the target score:
With a partner:
50/40 AAB
40 Front Squats (155/105)
60 GHD Sit Ups or 60 V-Ups
40 Overhead Squats (115/80)
50/40 AAB
*Individual version: cut reps in half
*Sub 50/40 Calorie Assault Bike, 500m Run, OR 50/40 Calorie Row if needed