FRIDAY 5.20.22

19
May

FRIDAY 5.20.22

Lowry CrossFit – CrossFit

PLEASE continue to reserve classes through the Wodify app and cancel classes you are unable to make.

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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)

*Rest 60-90 sec between sets.

MC: SemiFinal Event 2014 Regional (Time)

PARTNER THROWDOWN FRIDAY!!

10 Rounds

2 Rope Climb (15ft) (Split)

Run 150ft (6×25 Shuttle Sprints) (together)

*Sub 8 Strict Pull Ups (OR 4 Bar Muscle Ups) for Rope Climbs if needed
TARGET SCORE

Target Time: sub 7 minutes

Time Cap: 11 minutes

STIMULUS and GOALS

How to Pace: SPRINT! We want you to try and go fast this one! There’s no where to slow down and not a lot of room for error! Start fast and end faster!

How it should Feel: GASSY and GRIPPY! You all are ready for this one! We’ve had plenty of running and upper body gymnastic pulling in the past. Be confident in that! Heart rate and breathing will likely be the limiting factor in how fast you can push the run.

WORKOUT STRATEGY & FLOW

Run: FAST! You have to move here! You want to start out at 85-90% effort and kick up in round 7-8 with a 90%+ effort. The running pace should be just below reckless so you can hang on for all 10 rounds.

Rope Climbs: Use the jump!! Be an athlete!! A great jump and start to each rep is key. Work to have big pulls each round so you can get up the rope in minimal pulls. There’s a multiple potential styles to get up the rope, but use whichever is fastest for you!

SCALING

The SCALING aim is to finish near the target time

Scaling option to finish near the target score:

10 Rounds

1 Rope Climb (15ft) (Rotate who climbs the rope each round)

Run 150ft (6×25 Shuttle Sprints) (together)

MC: “Ehud” (Time)

PARTNER THROWDOWN FRIDAY!!

3 sets

300m run (together)

60/48 Calorie Bike Erg (OR Ski OR Row) (split as desired)

300m run (together)

100’ Handstand walk (split as desired)

-Rest 3 minutes between sets-

*Individual Version

3 sets

300m run

30/24 Calorie Bike Erg (OR Ski OR Row)

300m run

50’ Handstand walk

-Rest 3 minutes between sets-
TARGET SCORE

Target Time Each Set: sub 7 minutes

Time Cap Each Set: 10 minutes

STIMULUS and GOALS

How to Pace: STEADY! A lot of cardio here so just focus on keeping your paces and getting through the work.

How it should Feel: CARDIO! Because this is mainly just cardio be prepared to be breathing heavy more than anything.

WORKOUT STRATEGY & FLOW

Run: Think moderate-fast pace. Go with the pace that allows you to get to the other movements with minimal rest.

Bike Erg: We want fast intervals back and forth with your partner! We recommend going 15/12 back and forth to keep intensity up!

Handstand Walk: Focus on getting these done in larger chunks. If you can’t keep 25ft sections think about scaling.

SCALING

The SCALING aim is to keep smooth consistent sets.

Scaling option to finish near the target score:

PARTNER THROWDOWN FRIDAY!!

3 sets

250m run (together)

50/40 Calorie Bike Erg (OR Ski OR Row) (split as desired)

250m run (together)

50’ Handstand walk (split as desired)

-Rest 3 minutes between sets-