MONDAY 3.28.22

27
Mar

MONDAY 3.28.22

Lowry CrossFit – CrossFit

Deload Week

This is our deload week and you’ve earned a little extra rest!
We are providing much less volume as a typical week so we can let our bodies have a break. If you need even more rest on some days of this week then take it!

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)

2 min machine

Foam Roll

Hip Halo

Banded Shoulder Distraction

1: Power Snatch (3-3-3-3-3)

3 Power Snatch @ 5/10 RPE

3 Power Snatch @ 6/10 RPE

3 Power Snatch @ 6.5/10 RPE

3 Power Snatch @ 6.5/10 RPE

3 Power Snatch @ 7/10 RPE

*rate of perceived exertion. Similar to percentages 5/10 RPE would be akin to 50% of 1rm.

MC: “The Batman” (3 Rounds for time)

3 Sets:

Run 500m

Row 40/32 Calories

Echo Bike 30/24 Calories (OR 36/30 Calorie Assault Bike)

-Rest 3 minutes b/t sets-

*If you don’t have a rower or echo bike sub that movement with 100 Double Unders.

*If you don’t have a rower and echo bike sub both movements with 100 Double Unders and 25 Burpees.
TARGET SCORE

Target Time each set: sub 6 minutes

Time Cap each set: 8 minutes

STIMULUS and GOALS

How to Pace: STEADY! This is a bigger aerobic interval piece. Know your pacing and settle into something manageable round to round!

How it should Feel: CARDIO! This is long enough with only moderate rest, so it will turn into a bigger aerobic session.

WORKOUT STRATEGY & FLOW

All Machines: We want 75-80% effort paces on all machines. Don’t redline today. Work on your breathing and consistency on machines. Sub 2 minutes would be the goal for each to finish in the target time. We don’t want any one machine to get a significantly harder effort than the others.

SCALING

The SCALING aim is consistent pacing throughout and to finish under the time cap.

Scaling option to finish near the target score:

3 Sets:

Run 400m

Row 30/24 Calories

Echo Bike 20/16 Calories

-Rest 3 minutes b/t sets-

EC1: Metcon (Weight)

EXTRA CREDIT:

Snatch push press + Overhead Squat + Snatch Balance: 3-3-3
1 Snatch push press + 1 Overhead Squat + 1 Snatch Balance @ 65%% (OR 6.5/10 RPE) 1 RM Snatch

1 Snatch push press + 1 Overhead Squat + 1 Snatch Balance @ 65%% (OR 6.5/10 RPE) 1 RM Snatch

1 Snatch push press + 1 Overhead Squat + 1 Snatch Balance @ 65%% (OR 6.5/10 RPE) 1 RM Snatch.

EC2: Metcon (Weight)

EXTRA CREDIT #2:

Pause Back Squat (pause for 3 seconds in the bottom) + Back Squat: 2-2-2-2-2
1 Pause Back Squat + 1 Back Squat @ 6/10 RPE

1 Pause Back Squat + 1 Back Squat @ 6/10 RPE

1 Pause Back Squat + 1 Back Squat @ 6/10 RPE

1 Pause Back Squat + 1 Back Squat @ 7/10 RPE

1 Pause Back Squat + 1 Back Squat @ 7/10 RPE

* Rest 60-90 seconds between sets *