Happy President’s Day
Lowry CrossFit – CrossFit
PLEASE continue to reserve classes through the Wodify app and cancel classes you are unable to make.
Regular Class Schedule.
WU: Warm-up (No Measure)
2 min machine
Foam Roll
Crossover Symmetry
Hip Halo
MC: “Tulip Poplar” (2 Rounds for time)
2 sets (1 set every 5 minutes)
25/20 Calorie Row (OR 400m/300m Run)
25 Wall Balls (20/14)
100 Double Unders
TARGET SCORE
Target Time each set: sub 3 minutes
Time Cap each set: 5 minutes
STIMULUS and GOALS
How to Pace: CHALLENGE pace on this workout. Goal is to try to get at least 2 + minutes of rest. Don’t Sprint, push with a controllable/repeatable pace for multiple sets.
How it should Feel: GASSY! The combo of this triplet does not give your lungs a break. Embrace the suck and enjoy the recovery, it will all be over soon.
WORKOUT STRATEGY & FLOW
Row: Pacing should be around 80%. Definitely don’t want to come out hot here, so focus on long and strong pulls with a steady breathing pattern. Slow down the last few calories for a smooth transition to the wall balls.
Wall Balls: Unbroken! Don’t think, just do.
Double Unders: depending on your endurance and skill level we would love to see these completed in 1-3 sets tops. Relax your shoulders down and find a smooth rhythm.
SCALING
The SCALING aim is for a push pace with repeatable performances across all sets.
Scaling option to finish near the target score:
2 sets (1 set every 5 minutes)
20/16 Calorie Row
20 Wall Balls (20/14)
80 Double Unders
1: High Hang Squat Snatch (EMOM 5)
Every Minute x 5 minutes:
1 High Hang Squat Snatch
– Work up in weight
How to approach the lifts
Record each set as 1 of your scores for load
Remember, for the High Hang the bar stays in the hip pocket when descending into the dip.
Work up in weight but not to a max, since we are going into 2 more 5 minute intervals.
EMOM for 5 min perform 1 High Hang Snatch EMOM for 5 min perform 1 Hang Snatch EMOM for 5 minutes perform 1 Snatch
weights should steadily increase across the 15 minutes while ending on a heavy single for the day.
Remember, after your last High Hang Snatch you will transition right into the next 5 minute interval (Hang snatch)
2: Hang Squat Snatch (EMOM 5)
Every Minute x 5 minutes:
1 Hang Squat Snatch
– Work up in weight
How to approach the lifts
Record each set as 1 of your scores for load
Remember, for the High Hang the bar stays in the hip pocket when descending into the dip.
Work up in weight but not to a max, since we are going into 1 more 5 minute interval.
EMOM for 5 min perform 1 High Hang Snatch EMOM for 5 min perform 1 Hang Snatch EMOM for 5 minutes perform 1 Snatch
weights should steadily increase across the 15 minutes while ending on a heavy single for the day.
Remember, after your last Hang Snatch you will transition right into the next 5 minute interval (snatch)
3: Snatch (EMOM 5)
Every Minute x 5 minutes:
1 Squat Snatch
– Work up in weight
EC: Metcon (Weight)
EXTRA CREDIT:
2 Front Squats x 10 sets @80-90% of 1RM
* Complete a set every 90 seconds (15 minutes total)
How to approach the lifts
Make sure to stay within the percentage range (80-90%).
EC2: Metcon (Weight)
EXTRA CREDIT:
Snatch Push Press + Pause OVHS + OVHS 5-5-4-4
3 Snatch Push Press + 1 Tempo Overhead Squat (3 seconds down, 3 second pause) + 1 Overhead Squat x 2 sets @70-75% of 1RM
2 Snatch Push Press + 1 Tempo Overhead Squat (3 seconds down, 3 second pause) + 1 Overhead Squat x 2 sets @75-80% of 1RM
* Rest as needed between sets *