MONDAY 3.14.22
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)
Foam Roll
Hip Halo
Banded Good Mornings
Banded shoulder distraction
MC: “Braveheart” (6 Rounds for time)
6 Sets
60-yard shuttle sprint (5 yards, 10 yards, 15 yards)
20 Wall balls (20/14)
5 Deadlifts (275/185)
-rest 1:1 b/t sets-
TARGET SCORE
Target Time each set: sub 90 seconds
Time Cap each set: 2 minutes
STIMULUS and GOALS
How to Pace: SPRINT! We want to blend the 2 paces of a pure sprint with challenging pacing, to see how fast of a Sprint pace we can hold onto with 1:1 rest including the shuttle sprint! If you fall off of a pure “Sprint” pace then still aim to keep very high intensity and unbroken movements.
How it should Feel: GASSY! We want you out of breath from all the fast work with quick transitions!
WORKOUT STRATEGY & FLOW
Shuttle Sprint: This is a rare opportunity to work on lateral speed and changing direction. Enjoy this change up! This portion of the workout should be the most “Sprint” portion! (hence its running)
Wall Balls: Unbroken is the aim! We want you to work on cycling these faster than normal, beginning the drop into the squat just before you receive the ball to make these fast!
Deadlifts: Unbroken here is the aim as well! Solidify the core and pull! Don’t use over 70% of 1RM here. Scale weight as needed.
SCALING
The SCALING aim is to keep a sprint like challenging pace throughout.
Scaling option to finish near the target score:
6 Sets
60-yard shuttle sprint (5 yards, 10 yards, 15 yards)
15 Wall balls (20/14)
5 Deadlifts (225/155)
-rest 1:1 b/t sets-
1: Metcon (Weight)
Snatch High Pull + Power Snatch + Snatch: 2-2-2
1 Snatch High Pull + 1 Snatch @ 75-80% 1 RM Snatch
1 Snatch High Pull + 1 Snatch @ 80-85% 1 RM Snatch
1 Snatch High Pull + 1 Snatch @ 85+% 1 RM Snatch
EC1: Metcon (Weight)
Snatch Push Press + Pause Overhead Squat (2 second pause in bottom) + Overhead Squat: 5-5-4-4
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
EC2: Front Squat (5X2)
2 Front Squats x 5 sets @ 95-105% 1 RM Clean
*rest as needed in between sets