MONDAY 5.16.22
Lowry CrossFit – CrossFit
PLEASE continue to reserve classes through the Wodify app and cancel classes you are unable to make.
1: Metcon (Weight)
Tempo Elevated Heel Front Squat 4×3
3 Tempo Elevated Heel Front Squat (5 seconds down and 5 seconds up) @ 5/10 RPE
3 Tempo Elevated Heel Front Squat (5 seconds down and 5 seconds up) @ 6/10 RPE
3 Tempo Elevated Heel Front Squat (5 seconds down and 5 seconds up) @ 7/10 RPE
3 Tempo Elevated Heel 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!
Focus: Use a small plate or slant board under each heel. Hold a barbell in the front rack position. Focus on keeping tension in the legs throughout out sets. Stop just before full lockout at the top of each rep for added time under tension
2: Metcon (Weight)
Shoulder Press & DB Push Press 5×4
4 Barbell strict Press 6/10 RPE + 10 DB push press AFAP (50/35#)
4 Barbell strict Press 7/10 RPE + 10 DB push press AFAP (50/35#)
4 Barbell strict Press 8/10 RPE + 10 DB push press AFAP (50/35#)
4 Barbell strict Press 9/10 RPE + 10 DB push press AFAP (50/35#)
4 Barbell strict Press 10/10 RPE + 10 DB push press AFAP (50/35#)
You will do 5 sets of 4-4-4-4-4 reps of Tempo Strict Press (20 total reps) and 5 sets of 10 DB Push Press (50 total reps)
MC: “Samson” (AMRAP – Rounds and Reps)
Murph Prep Monday:
25 Min Partner AMRAP
5 Strict Pull-Up
10 Push-Up
15 Air Squat
*All w/20lb/14lb vest.
-Switch rounds back and forth with your partner-
TARGET SCORE
Target number of Rounds: 20+ (together)
Minimum number rounds before scaling: 15 (together)
STIMULUS and GOALS
How to Pace: GRIND!! We want you to stay on the ball throughout the 25 minutes and focus on each round with quality movement and sustainable intensity!
How it should Feel: CARDIO and/or MUSCULAR ENDURANCE! This workout is 25 minutes with just body weight (plus vest) so it will turn into an aerobic workout that will be limited by mainly muscular fatigue and breath.
WORKOUT STRATEGY & FLOW
All the movements have lower rep ranges to allow you to try and move nonstop
Strict Pull Ups should be fast singles or manageable sets of 2-3 throughout (unless you are a beast and can hammer out 5 unbroken with a vest consistently
Push Ups: Keep the push ups manageable! If your chest blows up too early it will limit you more than anything in the workout. Focus on tight plank position at initial push and keep the shoulder blades squeezed as you leave the floor to save the arms and pecs.
Air Squats: These should be smooth and unbroken throughout, giving the upper body a break!
SCALING
The SCALING aim is to get near the target score and have near constant movement
Scaling option to finish near the target score:
Murph Prep Monday:
25 Min Partner AMRAP
5 Strict Pull-Up
10 Push-Up
15 Air Squat
*No vest
-Switch rounds back and forth with your partner-
EC: Front Squat (4X1)
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: Deadlift (5X4)
4 Deadlift @ 7.5/10 RPE + 3 Max Vertical Jump
4 Deadlift @ 7.5/10 RPE + 3 Max Vertical Jump
4 Deadlift @ 8/10 RPE + 3 Max Vertical Jump
4 Deadlift @ 9/10 RPE + 3 Max Vertical Jump
4 Deadlift @ 10/10 RPE + 3 Max Vertical Jump
You will do 5 sets of 4-4-4-4-4 reps of Deadlift (20 total reps) and 3 Max Vertical Jumps (15 total reps)