MONDAY 4.18.22
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 Shoulder Distraction
2 min Machine
1: Metcon (Weight)
Tempo Front Squat 3-3-3-3
3 Tempo front squat (5 seconds down and 5 seconds up) @ 5/10 RPE
3 Tempo front squat (5 seconds down and 5 seconds up) @ 6/10 RPE
3 Tempo front squat (5 seconds down and 5 seconds up) @ 7/10 RPE
3 Tempo front squat (5 seconds down and 5 seconds up) @ 7/10 RPE
*Rest as needed in between sets
*The intention behind these tempo front squats is perfect squat mechanics and staying light enough to where you can stick with the tempo. Stick to RPE’s and don’t worry what percent you are hitting!
MC: “Snickers” (3 Rounds for time)
3 Sets
25/20 Calorie Assault Bike OR 250m Run
12 Bar Facing Burpees
12 Squat Clean Thruster (115/75)
-Rest 1:1 b/t sets-
TARGET SCORE
Target Time each set: sub 4 minutes
Time Cap each set: 5 minutes
STIMULUS and GOALS
How to Pace: GRIND and PAIN CAVE! Expect a high heart rate with this combo!
How it should Feel: GASSY and LACTIC ACID PARTY! This combo will get the legs and lungs burning.
WORKOUT STRATEGY & FLOW
Echo bike: Aim for a moderate and consistent pace that you can hold for all 6 sets.
Bar Facing Burpees: consistency is key here! Pick a pace that you can keep moving for all 18 burpees. I recommend stepping up and keeping it smooth.
Squat clean thruster: fast singles or small, quick sets here! This is the final portion of each set and where you can aim to push the pace and challenge yourself.
SCALING
The SCALING aim is to keep a consistent pace throughout the workout without falling off!
Scaling option to finish near the target score:
3 Sets
15/12 Calorie Echo Bike (OR 20/15 Calorie Assault Bike)
8 Bar Facing Burpees
12 Squat Clean Thruster (95/65)
-Rest 1:1 b/t sets-
EC1: Metcon (Weight)
Front Squat 1-1-1-1
1 Front Squat @ 7/10 RPE
1 Front Squat @ 8/10 RPE
1 Front Squat @ 9/10 RPE
1 Front Squat @ 10/10 RPE
* Build to a heavy single (OR 10/10 RPE) front squat in no more than 4 sets
* Even though the example sets show it, this doesn’t necessarily mean 100%! Go off of perceived exertion
EC2: Metcon (Weight)
Tempo Strict Press 5-5-5-5-5 & DB Push Press 10-10-10-10-10
5 seconds up and 5 seconds down on the tempo.
5 Tempo Barbell strict Press @ 5/10 RPE + 10 DB Push Press (50/35#)
5 Tempo Barbell strict Press @ 5/5/10 RPE + 10 DB Push Press
5 Tempo Barbell strict Press @ 6/10 RPE + 10 DB Push Press
5 Tempo Barbell strict Press @ 6.5/10 RPE + 10 DB Push Press
5 Tempo Barbell strict Press @ 7/10 RPE + 10 DB Push Press
You will do 5 sets of 5-5-5-5-5 reps of Tempo Strict Press (25 total reps) and 5 sets of 10 DB Push Press (50 total reps)
*The intention behind these tempo strict is perfect pressing mechanics and staying light enough to where you can stick with the tempo. Stick to RPE’s and don’t worry what percent you are hitting!
EC3: Metcon (Weight)
Deadlift 8-8-6-6-6
8 Deadlift @ 6.5/10 RPE + 3 Max Vertical Jump
8 Deadlift @ 7/10 RPE + 3 Max Vertical Jump
6 Deadlift @ 7.5/10 RPE + 3 Max Vertical Jump
6 Deadlift @ 8.5/10 RPE + 3 Max Vertical Jump
6 Deadlift @ 9/10 RPE + 3 Max Vertical Jump
You will do 5 sets of 8-8-6-6-6 reps of Deadlift (34 total reps) and 3 Max Vertical Jumps (15 total reps)