FRIDAY 9.16.22
Lowry CrossFit – CrossFit
PLEASE continue to reserve classes through the Wodify app and cancel classes you are unable to make.
1: Back Squat (10X3)
10 x 3 Back Squat @ 73% 1RM Back Squat
2: Front Squat (5X3)
5 x 3 Front Squat @ 78% 1RM Front Squat
3: Metcon (Weight)
Push Press + Push Jerk + Jerk Behind The Neck
2 Push Press + 2 Push Jerk + 1 Jerk Behind The Neck @ 6/10 RPE
2 Push Press + 2 Push Jerk + 1 Jerk Behind The Neck @ 6/10 RPE
1 Push Press + 1 Push Jerk + 1 Jerk Behind The Neck @ 6/10 RPE
1 Push Press + 1 Push Jerk + 1 Jerk Behind The Neck @ 6/10 RPE
1 Push Press + 1 Push Jerk + 1 Jerk Behind The Neck @ 6/10 RPE
MC: “Shrimp Tempura Roll” (Time)
For time:
30/25 Calorie Echo bike
20 Burpee Box Jump Overs (42/30)
10 Sandbag to Shoulder (150/100) or Power Clean (185/125)
TARGET SCORE
Target Time: sub 5 minutes
Time Cap: 7 minutes
STIMULUS and GOALS
How to Pace: SPRINT into PAIN CAVE!!! PIck your battle here! Go fast where you feel confident and be smooth where you need to throttle back.
How it should Feel: PAIN!!!!! It’s full sent Friday so make it hurt!! Leave it all out there for this sprint chipper.
WORKOUT STRATEGY & FLOW
30/25 Calorie Echo bike : Hammer on those pedals as hard as you can for the first 10-15 seconds. After that, ease off a touch and find a pace that is uncomfortable, but sustainable until you get to the final 2-4 calories. At that point, ease off just a bit more and gain some composure before the burpee box jump overs
Burpee Box Jump Overs:
Fast transitions into the next rep is the separator here. Don’t waste time here, grind these out as fast as you can.
Sandbag to Shoulder: If you can touch and go these reps, do it. There are only 10 and you’re done. If not, then QUICK singles.
SCALING
The SCALING aim to finish under the time cap.
Scaling option to finish near the target score:
For time:
25/20 Calorie Echo bike
20 Burpee Box Jump Overs (36/24)
10 Sandbag to Shoulder (100/70)