MONDAY 5.2.22
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
1-2 Sets
1:00 Row
15 Banded Good Morning
1: Metcon (Weight)
Tempo Strict Seated Press 5×5
5 Tempo Strict Barbell Seated Press (3 seconds in the rack, 3 seconds at the top) (Moderately Heavy):
30 seconds Max Reps Dumbbell Push Press (2x50s/2x35s)
-Rest as needed-
5 Tempo Strict Barbell Seated Press (3 seconds in the rack, 3 seconds at the top) (Moderately Heavy):
30 seconds Max Reps Dumbbell Push Press (2x50s/2x35s)
-Rest as needed-
5 Tempo Strict Barbell Seated Press (3 seconds in the rack, 3 seconds at the top) (Moderately Heavy):
30 seconds Max Reps Dumbbell Push Press (2x50s/2x35s)
-Rest as needed-
5 Tempo Strict Barbell Seated Press (3 seconds in the rack, 3 seconds at the top) (Moderately Heavy):
30 seconds Max Reps Dumbbell Push Press (2x50s/2x35s)
-Rest as needed-
5 Tempo Strict Barbell Seated Press (3 seconds in the rack, 3 seconds at the top) (Moderately Heavy):
30 seconds Max Reps Dumbbell Push Press (2x50s/2x35s)
2: Metcon (Weight)
Deadlift 8-8-6-6-6
8 Deadlifts @ 6.5/10 RPE
5 Tall Jumps
Rest as needed
8 Deadlifts @ 7/10 RPE
5 tall box jumps
Rest as needed
6 Deadlifts @ 8/10 RPE
5 tall box jumps
Rest as needed
6 Deadlifts @ 9/10 RPE
5 Tall box jumps
Rest as needed
6 Deadlifts @ 10/10 RPE
5 tall box jumps
I based the examples off of a 5 rep max deadlift, rather than a 1 rep max
-Try to take no longer than 10-15 seconds to transition from the first movement into the second movement. You can take your 60-90 seconds of rest at the end of each set before moving back to movement one.
MC: “Andy Griffith” (3 Rounds for reps)
Murph Prep Monday:
7 Min AMRAP
200m Run
10 Strict Pull-Ups
-Rest 3 Min-
7 Min AMRAP
200m Run
15 Push-Ups
-Rest 3 Min-
7 Min AMRAP
200m Run
25 Air Squats
*All with 20lb/14lb Vest.
TARGET SCORE
Target Rounds each set: 4+
Minimum Rounds before scaling: 3
Every 10m of run = 1 rep
STIMULUS and GOALS
How to Pace: STEADY! The desired stimulus is moderate pacing. We want consistent pacing on the runs with smooth bigger sets on the body weight movements. Aim for consistent round times throughout each workout.
How it should Feel: CARDIO! The amount of work and time domain here will make this a primarily cardio feel.
WORKOUT STRATEGY & FLOW
Run: Run is always 200m, even as reps on body weight movements increase across AMRAPs. You can run on the air runner or outside. The goal is always the same, keep intensity moderate and don’t come out hot early on in the workout. Keep shoulders relaxed and find a steady breathing pattern that doesn’t jack the heart rate up. The 200m run is worth 20 reps (every 10m run is a rep). Subbing in a row/ski is equal to 250. Bike erg is 500. Try and keep the Run around 60-90 seconds at the most
Strict Pull-up: You should focus on small sets from the beginning of this AMRAP. Doing larger strict sets will result in burn out in later rounds and decreased intensity.
Push-ups: Similar to pullups, you should do short, fast sets to avoid burnout. Be sure that your chest makes contact with the floor.
Air squats: You can work reps off in steady sets. Try to keep moving non-stop and be sure to breathe at the top of each rep. Don’t go so fast that you end up missing full extension at top of rep and below parallel at bottom or rep.
SCALING
The SCALING aim for athletes to keep moving while avoiding early failure.
Scaling option to finish near the target score:
Murph Prep Monday:
7 Min AMRAP
200m Run
5 Strict Pull-Ups
-Rest 3 Min-
10 Min AMRAP
200m Run
10 Push-Ups
-Rest 3 Min-
7 Min AMRAP
200m Run
20 Air Squats
*All with 20lb/14lb Vest.