MONDAY 2.7.22
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)
Any machine 2 min
Foam Roll
Crossover Symmetry
Hip Halo
MC: “Beatles” (Time)
4 Sets:
10 Toes to Bar
10 Burpee Box Jump Overs (24″/20″)
10 Toes to Bar
10 Burpee Box Jump Overs (24″/20″)
10 Toes to Bar
-rest 1:1 b/t sets-
TARGET SCORE
Target Time each set: sub 1 minute 30 seconds
Time Cap each set: 2 minutes 30 seconds
STIMULUS and GOALS
How to Pace: SPRINT! We want a zooming pace each round! This should feel like you cant hang on any longer than the 90-120 seconds each set with your pace!
How it should Feel: GRIPPY and GRIPPY! The forearm pump and lung burn will be real if you push this one right! Push into that intensity and ride the lightning!!!
WORKOUT STRATEGY & FLOW
Toes to bar: Fast sets that you can hold onto unbroken the entire time is the aim. Take time beforehand if needed, to get your kip in a groove so you can knock these out without any time lost in transition or inefficient movement each round. No more than 3 sets or scale down.
Burpee Box Jump Overs: Steady, faster pace is the aim. Don’t stop moving and move with purpose! Think about your foot work and aim to step up with a different foot each burpee to keep it even (always facing the same direction can help with this on your turns; i.e. always look to one side of the gym)
SCALING
The SCALING aim is to SPRINT and keep intensity high
Scaling option to finish near the target score:
3 Sets:
7 Toes to bar
7 Burpee Box Jump Overs (24″/20″)
7 Toes to bar
7 Burpee Box Jump Overs (24″/20″)
7 Toes to bar
-rest 1:1 b/t sets-
1: Snatch Balance (CUSTOM)
Snatch Balance:
3 @ 60% 1RM Snatch
3 @ 65% 1RM Snatch
2 @ 70% 1RM Snatch
2 @ 75% 1RM Snatch
1 @ 80% 1RM Snatch
1 @ 85% 1RM Snatch
1 @ 90% 1RM Snatch
* 60-90 seconds rest between sets.
2: Metcon (Weight)
Snatch Deadlift to Mid Thigh + Power Snatch to Parallel + Snatch 5×3
Rest as needed.
1 Snatch Deadlift to Mid Thigh + 1 Power Snatch to Parallel + 1 Snatch x 2 sets @73% of 1RM Snatch
1 Snatch Deadlift to Mid Thigh + 1 Power Snatch to Parallel + 1 Snatch x 3 sets @75% of 1RM Snatch
3: Back Rack Lunge (CUSTOM)
20 Back Rack Lunges (total)
14 Back Rack Lunges (total)
10 Back Rack Lunges (total)
– move down in reps and up in weight each set
* Rest as needed between sets *