FRIDAY 8.5.22

4
Aug

FRIDAY 8.5.22

Lowry CrossFit – CrossFit

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

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1: Snatch Balance (5X2)

2 Snatch Balance @ 7/10 RPE Snatch

2 Snatch Balance@ 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)