FRIDAY 7.1.22
Lowry CrossFit – CrossFit
PLEASE continue to reserve classes through the Wodify app and cancel classes you are unable to make.
1: Bench Press (5X4)
4 Bench Press @ 7/10 RPE
4 Bench Press @ 7/10 RPE
4 Bench Press @ 7/10 RPE
4 Bench Press @ 7/10 RPE
4 Bench Press @ 7/10 RPE
2: Front Rack Lunge (5X10)
10 Front Rack Lunges @ 6.5/10 RPE
10 Front Rack Lunges @ 7/10 RPE
10 Front Rack Lunges @ 7.5/10 RPE
10 Front Rack Lunges @ 8/10 RPE
10 Front Rack Lunges @ 8.5/10 RPE
*Perform 5 on the Right Leg then 5 on the Left Leg
3: Snatch Grip Deadlift (3X5)
5 Snatch Deadlift @ 8/10 RPE 1 RM Snatch
5 Snatch Deadlift @ 8.5/10 RPE 1 RM Snatch
5 Snatch Deadlift @ 9/10 RPE 1 RM Snatch
MC: “Howdy Partner” (Time)
Partner Throwdown Friday
25/20 Calorie AABike (each, at the same time)
10 Rope Climbs (split)
50 deadlifts (315/225) (split)
10 Rope Climbs (split)
25/20 Calorie AABike (each, at the same time)
Individual version:
25/20 Calorie AABike
5 Rope Climbs
25 deadlifts (315/225) (split)
5 Rope Climbs
25/20 Calorie AABike
Sub for Rope Climb (1)
1. 3-4 Toes-to-bar
2. 3-4 Strict Pull-Ups
3. 25’ sled pull
4. 4-5 strict knees to elbows
TARGET SCORE
Target Time: sub 10 minutes
Target Cap: 15 minutes
STIMULUS and GOALS
How to Pace: CHALLENGE! Push yourself and your partner to hold aggressive paces that push you both right up to what you can handle!
How it Should Feel: GASSY! With the bike and pulling combo you will be out of breath and ready for your rest while your partner goes!
WORKOUT STRATEGY & FLOW
Bike: Come out at about 75-80% pacing on the first calories then look to empty the tank on the last set of calories!
Rope Climbs: Get a big jump and trade off reps quickly 1 at a time!
Deadlifts: Sets of 5-10 are a sound strategy and totally depend on your 1RM and how comfortable you are at this weight. Don’t use over 75% 1RM!
SCALING
The SCALING aim
Scaling option to finish near the target score:
Partner Throwdown Friday
20/16 Calorie Echo Bike (each, at the same time)
6 Rope Climbs (split)
50 deadlifts (275/185) (split)
6 Rope Climbs (split)
20/16 Calorie Echo Bike (each, at the same time)
Individual version:
20/16 Calorie Echo Bike
3 Rope Climbs (split)
25 deadlifts (315/225) (split)
3 Rope Climbs (split)