Lowry CrossFit – CrossFit
PLEASE continue to reserve classes through the Wodify app and cancel classes you are unable to make.
WU: Warm-up (No Measure)
2 min machine
1: Metcon (Time)
Air Assault Bike
30/24 Cals Fast, 60 Sec Easy,
10/8 Cals Fast, 60 Sec Easy
*Rest 2 Min between sets.
1: Back Squat (3X3)
3 Tempo Back Squats x 3 sets at around 60% of 1RM = 3 second descent, 2 second pause in bottom, 3 second ascent, 1 second pause at top
* Rest as needed between sets *
**This should not exceed 65% of 1RM Back Squat
***Trend towards going too light and actually hitting the tempo over going too heavy. Perform the tempo on all warm up sets as well.
MC: “Grand Canyon” (AMRAP – Rounds and Reps)
AMRAP 10 minutes
25’ Dumbbell Front Rack Lunge (2×50/35)
5 Strict Handstand Push ups
Every 5’ of lunges = 1 rep
Target Rounds each set: 10+
Minimum Rounds before scaling: 7
STIMULUS and GOALS
How to Pace: STEADY. Ten minutes is a solid amount of time. Don’t go out too fast, but aim to maintain consistent pacing.
How it should Feel: Muscular endurance. We will be building some capacity in the strict handstand push up. Expect to feel extra upper body fatigue from the front rack lunges.
WORKOUT STRATEGY & FLOW
Double Kettlebell front rack lunge: aim to keep each 25’ section unbroken even if you need to rest a little bit extra before you pick up the kettlebells. Keep the arms relaxed as best you can to save them for the strict handstand push ups.
Strict handstand push ups: aim to keep these in 1-2 sets throughout. The fatigue will add up by the end, so use the earlier rounds to maintain a fast rep cycle rate.
The SCALING aim is for consistent movement.
Scaling option to finish near the target score:
AMRAP 10 minutes
25’ Dumbbell Front Rack Lunge (2×40/25)
5 Handstand Push ups