FRIDAY 6.17.22

16
Jun

FRIDAY 6.17.22

Lowry CrossFit – CrossFit

Deload Week Gang!

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

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1: Snatch Balance (3-2-1-3-2-1)

3 Snatch Balance @ 6/10 RPE Snatch

2 Snatch Balance @ 7/10 RPE Snatch

1 Snatch Balance @ 8/10 RPE Snatch

3 Snatch Balance @ 6/10 RPE Snatch

2 Snatch Balance @ 7/10 RPE Snatch

1 Snatch Balance @ 8/10 RPE Snatch

2: Metcon (Weight)

Tempo Dumbbell Bench 4×10
10 Tempo Dumbbell Bench Press @ 6/10 RPE

10 Tempo Dumbbell Bench Press @ 6/10 RPE

10 Tempo Dumbbell Bench Press @ 6.5/10 RPE

10 Tempo Dumbbell Bench Press @ 6.5/10 RPE

*(4:0:3:0) Tempo (4 second descent, no pause in bottom, 3 second ascent, no pause at top)

**This should not exceed 6.5/10 RPE

***Trend towards going too light and actually holding the tempo over going too heavy

MC: Metcon (Time)

Partner Throwdown Friday!!

4 Rounds

500m Row (Each, at the same time)

30 Wall Balls (20/14)

20 Chest to bar Pull Ups

80’ Sled push (3×45/2×45)

10 Sandbag to Shoulder (150/100)

80’ Sled push (3×45/2×45)

*Row together. Split the rest of reps and movements as needed

SUB FOR SLED PUSH

1. Front Rack Lunge 50’ (115/80)

2. Back Rack Lunge 50’ (135/95)

3. Front Rack Walk 100’ (185/125)

4. Sandbag Bear Hug Carry 100’

(moderate/heavy load)

5. Assault Bike 15 calorie

TARGET SCORE

Target Time Each Set: sub 8 minutes

Time Cap Each Set: 10 minutes

STIMULUS and GOALS

How to Pace: CHALLENGE! We have a GRINDer that you get to split with your partner aka BFF!!! 6 movements in this piece should be approached cautiously off the start so take the first go around a little lighter and see if you can maintain or get slightly faster through each round!

How it should Feel: CARDIO! This is a grind through each set. Everything is doable with non-stop effort which means rest is saved until the end.

WORKOUT STRATEGY & FLOW

500m Row: Moderate pacing, don’t come out hot and completely blow up the next movements. Think 70% pacing and remember to relax your hands and shoulders.

Wall Balls: Unbroken is the dream and actually doable with a partner! Breathe and roll the arms out with every throw.

Chest to Bar: Same as the wall balls, 1-2 sets and if you each break then keep the rest short.

Tank Push: Same as a sled, just keep moving at a steady walking pace. Short, choppy steps and relax your grip.

Sandbag Cleans: Back to back reps while only going to the top of the shoulder (no throw). Keep reps in singles and try to be aggressive with the turn around.