FRIDAY 5.27.22
Lowry CrossFit – CrossFit
PLEASE continue to reserve classes through the Wodify app and cancel classes you are unable to make.
1: Metcon (Weight)
Clean High 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
2: Metcon (Weight)
Clean High Pull + Power Clean + Jerk 3×3
1 Clean High Pull + 1 Power Clean + 1 Jerk @ 80% (OR 8/10 RPE)
1 Clean High Pull + 1 Power Clean + 1 Jerk @ 80% (OR 8/10 RPE)
1 Clean High Pull + 1 Power Clean + 1 Jerk @ 85% (OR 8.5/10 RPE)
MC: “The Flying Hutchman” (Time)
3 Sets:
15 Toes-to-Bar
60 Double Under
15 Bar Facing Burpee
60 Double Under
10 Strict Pull-Up
-Rest 3 Minutes between sets-
TARGET SCORE
Target Time each set: 4-5 minutes
Time Cap each set: 7 minutes
STIMULUS and GOALS
How to Pace: CHALLENGE! Grab a partner and see if you can both push each other with this fire breather. Multiple sets so test the waters first and then see if you can hold or increase.
How it should Feel: GRIPPY: Double bar gymnastic movements mixed with double unders and burpees will light your forearms up.
WORKOUT STRATEGY & FLOW
Synchro Toes to Bar: I want 1-2 sets here so make sure to communicate on when to break if needed.
Double Unders: Unbroken should be the goal all the way through. Relax your shoulders and try not to death grip the rope. Remember to make sure your jump rope is layed down “nicely” after each set to avoid the dreaded knotted rope.
Synchro Bar Facing Burpees: Slower athlete controls the pace. Steady with a little push since the upcoming pull ups are split.
Strict pull ups: Earn the rest here! Be aggressive and push through the pain and fatigue! You and your partner can get these done quickly if you push and break up the sets in a wise manner!
SCALING
The SCALING aim should allow both partners to sustain a high output on every set.
Scaling option to finish near the target score:
3 Sets:
12 synchro toes to bar
50 double under (each at the same time)
12 synchro bar facing burpee
50 double under (each at the same time)
12 Strict Pull Ups (split)
-Rest 3 minutes b/t sets-
EC: Clean Pull (4X3)
3 Clean Pulls @ 100% (Or 10/10 RPE) 1 RM Clean
3 Clean Pulls @ 100% (Or 10/10 RPE) 1 RM Clean
3 Clean Pulls @ 100% (Or 10/10 RPE) 1 RM Clean
3 Clean Pulls @ 100% (Or 10/10 RPE) 1 RM Clean