MONDAY 4.11.22
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
Coaches Choice
1: Metcon (Weight)
Double DB Z-Press & Barbell Push Press 5-5-5-4-4
5 Double DB Z-Press + 30 Seconds of Barbell Push Press
5 Double DB Z-Press + 30 Seconds of Barbell Push Press
5 Double DB Z-Press + 30 Seconds of Barbell Push Press
4 Double DB Z-Press + 30 Seconds of Barbell Push Press
4 Double DB Z-Press + 30 Seconds of Barbell Push Press
*Use a Moderate weight across on the dumbbell and Light weight on the barbell
You will do 5 sets of 5-5-5-4-4 reps of Tempo DB Z Press (23 total reps) and as many reps as possible in 30 seconds of Barbell Push Press
Focus: From a seated position with legs extended in front, press both DB’s overhead. Choose a weight that will allow quality range of motion without cheating by leaning, etc. This movement can be very challenging so don’t go heavier without attempting a few reps with lighter weight first.
MC: “Peter Cottontail” (Time)
For Time:
30 Power Cleans (135/95)
30 Burpee Box Jump Overs (20/16)
20 Front Squats (155/105)
20 Burpee Box Jump Overs (24/20)
10 Squat Clean Thrusters (185/125)
10 Burpee Box Jump Overs (30/24)
TARGET SCORE
Target Time: sub 9 minutes
Time Cap: 13 minutes
STIMULUS and GOALS
How to Pace: GRIND! This workout sets the tone for the week. Stay smooth and steady, don’t get the urge to come out hot or it might kill you.
How it should Feel: PAIN! The barbell movements start to really challenge you as it goes on. The Burpee Box Jump Overs keeps you stuck in limbo. Embrace the suck and keep chugging along.
WORKOUT STRATEGY & FLOW
Power Cleans: Singles, don;t even think about going touch and go. Weight should be moderately light but don’t let that entice you.
Front Squats: Try and push for unbroken, not to the point of failure though. Break if needed into 2 sets minimum.
Squat Clean Thruster: The Weight will feel heavier than when performed in the warm up. Stay with singles and explode out of the hole. No push jerk or “thrusta jerks”!
SCALING (AKA 45+ Masters Rx)
The SCALING aim is for steady work flow without over resting between movements.
Scaling option to finish near the target score:
For Time:
30 Power Cleans (115/80)
30 Burpee Box Jump Overs (20/16)
20 Front Squats (135/95)
20 Burpee Box Jump Overs (24/20)
10 Squat Clean Thrusters (155/105)
10 Burpee Box Jump Overs (30/24)
EC1: Metcon (Weight)
In the Hole Front Squat + Pause Front Squat + Front Squat 5×3
1 In the Hole Front Squat + 1 Pause Front Squat + 1 Front Squat @ 7/10 RPE
1 In the Hole Front Squat + 1 Pause Front Squat + 1 Front Squat @ 7.5/10 RPE
1 In the Hole Front Squat + 1 Pause Front Squat + 1 Front Squat @ 8/10 RPE
1 In the Hole Front Squat + 1 Pause Front Squat + 1 Front Squat @ 8.5/10 RPE
1 In the Hole Front Squat + 1 Pause Front Squat + 1 Front Squat @ 9/10 RPE
*Pause for 2 seconds in the bottom
*After in the hole squat, step back away from safety bars in order to perform the pause front squat
*Rest as needed between sets