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.
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 *