MONDAY 2.14.22
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
Foam Roll
Hip Halo
Crossover Symmetry
Coaches Choice
MC: “The Mule” (Time)
21-15-9
Deadlift (275/285)
Burpee Pull Up
TARGET SCORE
Target Time: sub 8 minutes
Time Cap: 10 minutes
STIMULUS and GOALS
How to Pace: CHALLENGE. This workout hits you fast and hard! Go out at a challenging pace, but not full send.
How it should Feel: PAIN CAVE!. It is going to hurt. Be ready for it!
WORKOUT STRATEGY & FLOW
Deadlifts: aim for 1-2 sets on the deadlift each round, with 3-4 at the most if they are fast rest breaks. You’ve got to move quickly through these, knowing most of the time will be spent on the burpees.
Burpee pull ups: these will be a grind! Aim to pick a pace and stick with it throughout. Steady is the goal.
Try to use a bar that is about 8 feet off the ground or 6″ outside of your max reach!
SCALING
The SCALING aim is to maintain consistency and big sets.
Scaling option to finish near the target score:
21-15-9
Deadlift (225/155)
Burpee Pull Up
1: Metcon (Weight)
Snatch Push Press + Tempo OVHS + OVHS 5-5-4-4
2 Snatch Push Press + 1 Tempo Overhead Squat (3 seconds down, 3 second pause) + 2 Overhead Squat x 2 sets @70% of 1RM
2 Snatch Push Press + 1 Tempo Overhead Squat (3 seconds down, 3 second pause) + 1 Overhead Squat x 2 sets @75% of 1RM
* Rest as needed between sets *
2: Front Squat (8X3)
3 Front Squats x 8 sets @80-85% of 1RM
* Complete a set every 90 seconds (12 minutes total)
EC1: Metcon (Weight)
High Hang Power Snatch 5×1
1 High Hang Power Snatch x 2 sets @65% of 1RM Snatch
1 High Hang Power Snatch x 3 sets @70% of 1RM Snatch
* Rest as needed between sets *
EC2: Snatch (1×1)
Heavy Single Snatch
– Take 10 minutes to build to a heavy single snatch –
* Rest as needed between sets *