MONDAY 4.4.22
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
Movement Prep/Activation and Increasing Heart Rate
1-2 Sets
1:00 Row (Moderate Pace)
10 Ring Scap Retractions, 5 Kips, 2 Ring Dips
4-6 Squat Snatches (start with empty bar and move up in weight)
1: Metcon (Weight)
In the Hole Front Squat + 5 second Slow Eccentric on last rep: 4-4-4-3-3
3 In the Hole Front Squat + 5 second Slow Eccentric on last rep @ 5.5/10 RPE
3 In the Hole Front Squat + 5 second Slow Eccentric on last rep @ 6/10 RPE
3 In the Hole Front Squat + 5 second Slow Eccentric on last rep @ 7/10 RPE
2 In the Hole Front Squat + 5 second Slow Eccentric on last rep @ 7.5/10 RPE
2 In the Hole Front Squat + 5 second Slow Eccentric on last rep @ 8/10 RPE
* On the final rep of each set, take 5 seconds to return the barbell back to the “in the hole” position
*Rest as needed in between sets
MC: Amanda (Time)
1 Round for time of 9-7-5 reps of:
Ring Muscle-ups
Snatch, 135#/95#
TARGET SCORE
Target Time: sub 4 minutes
Time Cap: 7 minutes
STIMULUS and GOALS
How to Pace: CHALLENGE! This workout is a great time to challenge your upper body gymnastics while it’s paired with a barbell.
How it should Feel: Gassy & Grippy. The upper body pulling + squat snatch will present a grippy combo. Play to your strengths in this workout! The intensity will leave you in a state where you can push into the discomfort resulting in an uncomfortable but appropriate pace!
WORKOUT STRATEGY & FLOW
Squat snatches: sticking to quick singles is recommended. Your grip will be taxed from the other gymnastics movements so this is a good place to save your grip.
Ring muscle ups: aim for big sets here. 1-2 if possible is ideal!
SCALING
The SCALING aim is to finish near the target time and not blow up on any movement.
Scaling option to finish near the target score:
9-7-5
Squat Snatches (115/80)
7-5-3
Ring Muscle Ups
EC1: Metcon (Weight)
Tempo Strict Barbell Press: 5-5-5-4-4
-5 Tempo Strict Barbell Press (3 seconds in the rack, 3 seconds at the top) :
-30 seconds Max Reps Dumbbell Push Press (2x50s/2x35s)
-Rest as needed
-5 Tempo Strict Barbell Press (3 seconds in the rack, 3 seconds at the top) :
-30 seconds Max Reps Dumbbell Push Press (2x50s/2x35s)
-Rest as needed
-5 Tempo Strict Barbell Press (3 seconds in the rack, 3 seconds at the top) :
-30 seconds Max Reps Dumbbell Push Press (2x50s/2x35s)
-Rest as needed
-4 Tempo Strict Barbell Press (3 seconds in the rack, 3 seconds at the top) :
-30 seconds Max Reps Dumbbell Push Press (2x50s/2x35s)
-Rest as needed
-4 Tempo Strict Barbell Press (3 seconds in the rack, 3 seconds at the top) :
-30 seconds Max Reps Dumbbell Push Press (2x50s/2x35s)
EC2: Metcon (Weight)
Deadlift: 10-10-8-8-6 and tall box jumps
-10 Deadlifts @ 6-6.5/10 RPE
-5 Tall Jumps
-Rest as needed
-10 Deadlifts @ 7/10 RPE
-5 tall box jumps
-Rest as needed
-8 Deadlifts @ 7.5/10 RPE
-5 tall box jumps
-Rest as needed
-8 Deadlifts @ 8.5/10 RPE
-5 Tall box jumps
-Rest as needed
-6 Deadlifts @ 9/10 RPE
-5 tall box jumps