FRIDAY 5.13.22
Lowry CrossFit – CrossFit
PLEASE continue to reserve classes through the Wodify app and cancel classes you are unable to make.
1: Metcon (Weight)
Clean Pull + Power Clean + Clean + Push Jerk 4×4
1 Clean Pull + 1 Power Clean + 1 Clean + 1 Push Jerk @ 7/10 RPE
1 Clean Pull + 1 Power Clean + 1 Clean + 1 Push Jerk @ 7.5/10 RPE
1 Clean Pull + 1 Power Clean + 1 Clean + 1 Push Jerk @ 8/10 RPE
1 Clean Pull + 1 Power Clean + 1 Clean + 1 Push Jerk @ 8.5/10 RPE
2: Metcon (Weight)
Power Clean + Clean and Jerk 3×3
1 Power Clean + 1 Clean + 1 Jerk (8/10 RPE)
1 Power Clean + 1 Clean + 1 Jerk (8.5/10 RPE)
1 Power Clean + 1 Clean + 1 Jerk (9/10 RPE)
MC: “I Walk The Line” (AMRAP – Reps)
PARTNER THROWDOWN FRIDAY!!
3-3-3-4 Minute Intervals
15/12 Calorie Echo Bike
50’ Handstand Walk
Max Rope Climbs
*Athlete 1 starts on The Echo bike, Athlete 2 starts on Handstand Walk. When both athletes complete their reps they switch and complete the other reps, when both complete their movement they then come together to perform max rope climbs.
*3:00 on 1:00 off, 3:00 on 1:00 off, 3:00 on 1:00 off, 4:00.
Individual version:
3-3-3-4 Minute Intervals
15/12 Calorie Air Assault Bike
50’ Handstand Walk
Max Rope Climbs
TARGET SCORE
Score = REPS of Rope Climbs ONLY
Target Reps each set: 8+ (4+ per partner)
Minimum Reps before Scaling each set: 4 (2 per partner)
STIMULUS and GOALS
How to Pace: CHALLENGE! Obviously the goal is to get as many Rope Climbs as possible, but we need to be smart here with a strategic game plan prior to allow us to be efficient and not burn out early on. We want to get to the rope climbs with at least 60 seconds left.
How it should Feel: PAIN! We have to be aggressive early on. Suck it up and keep moving!
WORKOUT STRATEGY & FLOW
Echo Bike: Ramp it up off the start for the first 4-6 calories and then coast down into an 80% effort. Goal should be to finish sub 45 seconds.
Handstand Walk: Perfect world is a straight line of 50ft unbroken, but if you are limited in space then 10ft unbroken is the minimum distance per attempt we want. If you can’t hit that, then scale the distance down. Make sure you are breathing when upside down.
Rope Climbs: Whatever you have left in the tank, just try to keep moving and not over resting between reps. Jump high and remember to use the legs first before adjusting the arms up. Goal should be 1 climb every 10-15 seconds.
SCALING
The SCALING aim should allow for at least 1 minute of rope climbs.
Scaling option to finish near the target score:
3-3-3-4 Minute Intervals
12/10 Calorie Echo Bike
25’ Handstand Walk
Max Rope Climbs
EC: Metcon (Weight)
Clean Pull 4×3
3 Clean Pulls @ 100% 1 RM Clean
3 Clean Pulls @ 100% 1 RM Clean
3 Clean Pulls @ 100% 1 RM Clean
3 Clean Pulls @ 100% 1 RM Clean
* 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