FRIDAY 8.5.22
Lowry CrossFit – CrossFit
PLEASE continue to reserve classes through the Wodify app and cancel classes you are unable to make.
1: Snatch Balance (5X2)
2 Snatch Balance @ 7/10 RPE Snatch
2 Snatch [email protected] 8/10 RPE Snatch
2 Snatch Balance @ 8/10 RPE Snatch
2 Snatch Balance @ 9/10 RPE Snatch
2 Snatch Balance @ 9/10 RPE Snatch
2: Bench Press (5X3)
3 Bench Press @ 8/10 RPE
3 Bench Press @ 8/10 RPE
3 Bench Press @ 8/10 RPE
3 Bench Press @ 8.5/10 RPE
3 Bench Press @ 8.5/10 RPE
MC: “Cheeseheads” (Time)
Partner Throwdown Friday
100 Box Jump Overs (24/20) (split)
50 Toes to Bar
100 Handstand Push-ups (split)
50 Toes to Bar
100 Box Jump Overs (24/20) (split)
TARGET SCORE
Target Time: 18-20 minutes
Time Cap: 25 minutes
STIMULUS and GOALS
How to Pace: GRIND!
How it should Feel: MUSCULAR ENDURANCE & GASSY
The stimulus today is moderate-high intensity. Partners should have planned reps that allow for intensity to be kept up without early burnout. During the synchro toes to bar is where we dial it back a little and just focus on chipping away.
WORKOUT STRATEGY & FLOW
Box Jump Overs: Should be able to cycle at least 5-10 reps back and forth
Synchro Toes to Bar: Aim to complete each set of 50 in 3-5 sets
Handstand Push-ups: Aim to complete these in as few sets as possible. Go in with a plan.
SCALING
The Scaling aim is to push hard through the 1:1 work while keeping strategic pacing on the synchro.
Scaling option to finish near the target score:
Partner Workout:
70 Box Jump Overs (24/20) (split)
35 Synchro Toes to Bar
70 Handstand Push-ups (split)
35 Synchro Toes to Bar
70 Box Jump Overs (24/20) (split)