FRIDAY 9.2.22
Lowry CrossFit – CrossFit
PLEASE continue to reserve classes through the Wodify app and cancel classes you are unable to make.
1: Metcon (Weight)
BTN Strict Press + BTN Push Press + BTN Push Jerk 9-9-6-6-6
3 Strict Press BTN + 3 Push Press BTN + 3 Push Jerk BTN @ 5/10 RPE
3 Strict Press BTN + 3 Push Press BTN + 3 Push Jerk BTN @ 6/10 RPE
2 Strict Press BTN + 2 Push Press BTN + 2 Push Jerk BTN @ 7/10 RPE
2 Strict Press BTN + 2 Push Press BTN + 2 Push Jerk BTN @ 7/10 RPE
2 Strict Press BTN + 2 Push Press BTN + 2 Push Jerk BTN @ 7/10 RPE
*BTN = Behind the Neck
2: Back Squat (5X3)
5×3 Back squat @ 75% 1 RM
3: Front Squat (10X3)
10×3 Front Squat @ 80% 1RM Front Squat
MC: “Jackie Pro” (Time)
Partner Throwdown Friday
1,000-m row (each at the same time)
100 thrusters (95/65)
60 Bar Muscle Ups
*Row must be done under 3:30 for males and 4:00 for the women
Individual Version:
Partner Throwdown Friday
1,000-m row
50 thrusters (95/65)
30 Bar Muscle Ups
*Row must be done under 3:30 for males and 4:00 for the women
TARGET SCORE
Target Time: sub 10 minutes
Time Cap: 13 minutes
STIMULUS and GOALS
How to Pace: PAIN!
This one hurts and what better way to suffer than with a partner. Get through the row and then it’s time to be strategic.
How it should Feel: PAIN CAVE!!! Aggressive row and communicate with your partner.
WORKOUT STRATEGY & FLOW
Row: This has to be pushed and not taken lightly. Row pace needs to be sub 1:45/500m for men and 2:00/500m for women in order to finish within the target time.
Thrusters: Fast 10s back and forth is all I want to see. Don’t stare at your partner when the bar is dropped, be ready to rock and roll.
Bar Muscle Ups: sets of 3-5 is great, or if you have more in the tank then go big or go home.
SCALING
The SCALING aim is for athletes to manage the row without going all out while hitting consistent sets back and forth on the bars.
Scaling option to finish near the target score:
Partner Throwdown Friday
1,000-m row (each at the same time)
80 thrusters (95/65)
40 Bar Muscle Ups
*Row must be done under 3:45 for males and 4:20 for the women