FRIDAY 5.6.22
Lowry CrossFit – CrossFit
PLEASE continue to reserve classes through the Wodify app and cancel classes you are unable to make.
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WU: Warm-up (No Measure)
Foam Roll
Hip Halo
1:00 Cardio (easy/moderate) (your choice)
30 single unders, 20 plate hops
10 goblet squats (moderate), 5 jumping air squats
10-20 second bar hang
1: Metcon (Weight)
Clean Deadlift to Mid Thigh + Clean Pull + Clean + Push Jerk 4×4
1 Clean Deadlift to Mid Thigh + 1 Clean Pull + 1 Clean + Push Jerk: @ 65-70% (OR 6.5-7/10 RPE) 1RM clean
1 Clean Deadlift to Mid Thigh + 1 Clean Pull + 1 Clean + Push Jerk: @ 70-75% (OR 7-7.5/10 RPE) 1RM clean
1 Clean Deadlift to Mid Thigh + 1 Clean Pull + 1 Clean + Push Jerk: @ 75-80% (OR 7.5-8/10 RPE) 1RM clean
1 Clean Deadlift to Mid Thigh + 1 Clean Pull + 1 Clean + Push Jerk: @ 75-80% (OR 7.5-8/10 RPE) 1RM 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
2: Metcon (Weight)
Clean Pull + Clean + Jerk 3×3
1 Clean Pull + 1 Clean + Jerk @ 80-85% (OR 8-8.5/10 RPE)
1 Clean Pull + 1 Clean + Jerk @ 85-90% (OR 8.5-9/10 RPE)
1 Clean Pull + 1 Clean + Jerk @ 90% (OR 9/10 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: “Hellbent” (Time)
Partner Throwdown Friday
400 Double Unders (split as desired)
200 Wall Balls (20/14) (split as desired)
*One person working at a time
TARGET SCORE
Target Time: 12-14 minutes
Time Cap: 18 minutes
STIMULUS and GOALS
How to Pace: PAIN CAVE! Make it hurt today
How it should Feel: PAIN!! Hold onto big sets of each, and push your cycle rate! We want almost reckless speed in your sets
WORKOUT STRATEGY & FLOW
Double Unders: All wrist action! Don’t slow down during any set! Fast rope speed and small jumps!
Wall Balls: Try to speed up the cycle rate by squatting right before you receive the ball. Big sets here! Try to catch the ball when your partner finishes before it hits the ground and go right into your next rep.
SCALING
The SCALING aim is to finish near the target time!
Scaling option to finish near the target score:
300 Double Unders (split as desired)
150 Wall Balls (20/14) (split as desired)