MONDAY 2.28.22
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)
Coaches Choice
MC: “New York Strip” (3 Rounds for time)
3 sets
18 GHD Sit Ups or 18 Weighted Sit-Ups
12 Thruster (95/65)
6 Burpee Box Jump Over (24″/20″)
-Rest 1:1 between sets-
TARGET SCORE
Target Time each set: sub 2 minutes
Time Cap each set: 3 minutes
STIMULUS and GOALS
How to Pace: Sprint. These are hard effort sets, focused on unbroken reps and quick transitions.
How it should Feel: Gassy. The 1:1 built in rest will allow you to keep a fast pace and be a bit gassed by the end of each interval.
WORKOUT STRATEGY & FLOW
GHD Sit Ups: Aim for unbroken and fast reps. Make sure to fire the quads and throw the arms as you sit up out of the bottom.
Thrusters: Aim for unbroken and smooth reps. Make sure to fire the hips out of the bottom of the squat.
Burpee Box jump overs: Be ready for that first box jump! The legs are probably going to feel like lead.
SCALING
The SCALING aim is to try to keep the GHD sit ups and thrusters as close to unbroken as possible throughout all the sets.
Scaling option to finish near the target score:
3 sets
12 GHD Sit Ups
8 Thruster (95/65)
4 Burpee Box Jump Over (24″/20″)
-Rest 1:1 between sets-
1: Metcon (Weight)
Snatch Push Press + Pause Overhead Squat (2 second pause in bottom) + Overhead Squat 5-4-3
3 Snatch Push Press +1 Pause Overhead Squat +1 Overhead Squat x 2 sets @75-80% 1 RM Snatch
2 Snatch Push Press +1 Pause Overhead Squat +1 Overhead Squat x 2 sets @80-85% 1 RM Snatch
1 Snatch Push Press +1 Pause Overhead Squat +1 Overhead Squat x 1 sets @85-90%+ 1 RM Snatch
* Rest as needed between sets *
EC1: Power Snatch (1×1)
Take 10 minutes to build to a heavy single for the day
EC2: Snatch (1×1)
Take 10 minutes to build to a heavy single for the day
EC3: Front Squat (3X5)
3 Front Squats x 5 sets @ 95-100% 1 RM Clean
*rest as needed in between sets