FRIDAY 4.8.22
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)
Movement Prep/Activation and Increasing Heart Rate
1-2 Sets:
1:00 Ski (easy)
30 second Hollow Hold, 10 Snap to Hollow
5 Dynamic L Stretch
5 Hanging Tuck to L
10 Kettlebell Overhead Step Back Lunges (light/Moderate) (each arm)
1: Metcon (Weight)
Clean Pull + Clean 2-2-2
1 Clean Pull + 1 Clean @ 75-85% (OR 7.5-8.5/10 RPE)
1 Clean Pull + 1 Clean @ 75-85% (OR 7.5-8.5/10 RPE)
1 Clean Pull + 1 Clean @ 75-85% (OR 7.5-8.5/10 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: “Midnight Train to Georgia” (Time)
PARTNER THROWDOWN FRIDAY
100 Synchro Toes-to-bar
*every time one person breaks, each partner performs a 50’ Kettlebell Overhead Walking Lunge (53/35) [alternate arms each round]
*For individual version, perform the same but no synchro.
TARGET SCORE
Target Time: sub 9 minutes
Time Cap: 14 minutes
STIMULUS and GOALS
How to Pace: STEADY!. Form a strategy that will work for both partners! Big sets are good as long as y’all don’t fall off too much! We want to go at about 80% intenisty to start and try to get a big chunk of Toes To Bar out of the way so we can minimize the amount of lunges.
How it should Feel: PAIN!!: The toes to bar and lunge combo will get your heart rate elevated and also your grip fired up. We want you to push each other to your limits on this one! Don’t let your partner down and keep the intensity up til its over!
WORKOUT STRATEGY & FLOW
Toes to bar: plan a strategy for sets with your partner. Aim to maintain this and not blow up! We need to push the pace but not smoke ourselves on round 1. Ideally, rest and get in large chunks so this doesn’t turn into a Walking Overhead Lunge workout.
Lunge: No breaks. Reach the 50ft each time and alternate hands if needed each time you get to the lunge.Use this is your break from the toes to bar so aim for a relaxed grip on the kettlebell(s) and consistent/steady movement.
SCALING
The SCALING aim is to not fall apart on the toes to bar.
Scaling option to finish near the target score:
70 Synchro Toes-to-bar
*every time one person breaks, each partner performs a 50’ Kettlebell Overhead Walking Lunge (35/26) [alternate arms each round]