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.
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.