MONDAY 3.21.22

20
Mar

MONDAY 3.21.22

Lowry CrossFit – CrossFit

PLEASE continue to reserve classes through the Wodify app and cancel classes you are unable to make.

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WU: Warm-up (No Measure)

Foam Roll

Hip Halo

1-2 Sets

1:00 Ski /Bike Erg/Row(10 Damper)

20 Alt. Leg V-Up

10 Hanging Scap Retraction

5 Strict Pull Up

MC: “Closing In” (No Measure)

12 minute EMOM:

odd minute: 15 GHD Sit Ups (OR 20 Abmat Sit Up)

even minute: 2 Rope Climbs (OR 8 Strict Pull Ups)
TARGET SCORE

SCORE = Checkmark

STIMULUS and GOALS

How to Pace: Steady. For quarterfinal athletes, this week is all about staying fresh and primed for quarterfinals! So here is some skill and low volume work to move through. If you are not officially performing the QuarterFInals, you can use this as some good skill and core work today!

How it should Feel: MUSCULAR ENDURANCE. Your core and grip may be a somewhat faitgued, but nothing should be blown up or overly tired.

WORKOUT STRATEGY & FLOW

GHDs: Work for a smooth, fast pace each minute

Rope Climbs: Work to jump straight into the 2nd rep after completing rep 1. Practice your foot work and an efficient descent.

SCALING

The SCALING aim is to have this feel like skill work more than anything else!

Scaling option to finish near the target score:

12 minute EMOM:

odd minute: 10 GHD Situps (OR 15 abmat sit ups)

even minute: 1 Rope Climb (OR 5 Strict Pull Ups)

1: Front Squat (3-3-2-2-1-1-1)

3 Front Squats

– rest 60-90 sec

3 Front Squats

– rest 60-90 sec

2 Front Squats

– rest 60-90 sec

2 Front Squats

– rest 60-90 sec

1 Front Squat

– rest 60-90 sec

1 Front Squat

– rest 60-90 sec

1 Front Squat

– rest 60-90 sec

*Build to a moderate single for the day

EC1: Metcon (Weight)

Snatch Push Press + Overhead Squat 2-2-2-2
1 Snatch Push Press + 1 Overhead Squat @65-70% ) 1 RM Snatch

1 Snatch Push Press + 1 Overhead Squat @70-80% 1 RM Snatch

1 Snatch Push Press + 1 Overhead Squat @85-90% 1 RM Snatch

1 Snatch Push Press + 1 Overhead Squat @90-100% 1 RM Snatch

EC2: Metcon (Weight)

Snatch Deadlift + Snatch Pull + Power Snatch + Snatch: 4-4-4
1 Snatch Deadlift + 1 Snatch Pull + 1 Power Snatch + 1 Snatch @ 65% 1 RM Snatch

1 Snatch Deadlift + 1 Snatch Pull + 1 Power Snatch + 1 Snatch @ 70% 1 RM Snatch

1 Snatch Deadlift + 1 Snatch Pull + 1 Power Snatch + 1 Snatch @ 75% 1 RM Snatch