MONDAY 5.9.22
Lowry CrossFit – CrossFit
PLEASE continue to reserve classes through the Wodify app and cancel classes you are unable to make.
1: Metcon (Weight)
Seated Dumbbell Z Press & Push Press 5×4
4 Tempo Strict Seated Dumbbell Z Press (3 seconds at the top, 3 seconds down, explode up) (Moderately Heavy):
30 Seconds Max Reps of Barbell Push Press (95/65#)
-Rest as needed-
4 Tempo Strict Seated Dumbbell Z Press (3 seconds at the top, 3 seconds down, explode up) (Moderately Heavy):
30 Seconds Max Reps of Barbell Push Press (95/65#)
-Rest as needed-
4 Tempo Strict Seated Dumbbell Z Press (3 seconds at the top, 3 seconds down, explode up) (Moderately Heavy):
30 Seconds Max Reps of Barbell Push Press (95/65#)
-Rest as needed-
4 Tempo Strict Seated Dumbbell Z Press (3 seconds at the top, 3 seconds down, explode up) (Moderately Heavy):
30 Seconds Max Reps of Barbell Push Press (95/65#)
You will do 5 sets of 4-4-4-4-4 reps of Tempo DB Z Press (20 total reps) and as many reps as possible in 30 seconds of Barbell Push Press
Comment your max rep scores in the DB Z Press Load score
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.
2: Metcon (Weight)
Deadlift & Tall Box Jumps: 8-6-6-4-4
8 Deadlifts @ 7.5/10 RPE
5 Tall Jumps
Rest as needed
6 Deadlifts @ 8/10 RPE
5 tall box jumps
Rest as needed
6 Deadlifts @ 8.5/10 RPE
5 tall box jumps
Rest as needed
4 Deadlifts @ 9/10 RPE
5 Tall box jumps
Rest as needed
4 Deadlifts @ 10/10 RPE
5 tall box jumps
You will do 5 sets of 8-6-6-4-4 reps of Deadlift (28 total reps) and 5 Tall Box Jumps (25 total reps)
MC: “Mighty Morphin Power Rangers” (Time)
5 rounds
10 Strict pull ups
20 Push ups
30 Air Squats
-Rest 5 Minutes-
10 rounds
5 Strict pull ups
10 Push ups
15 Air Squats
*Perform with 20/14 vest
TARGET SCORE
Target Time each set: 11-12 minutes
Time Cap each set: 15 minutes
STIMULUS and GOALS
Stimulus today is moderate pacing. You should focus on 1-3 sets on all movements and quick transitions between them.
WORKOUT STRATEGY & FLOW
Strict pull-ups: The total volume is 100 strict pull-ups. Be smart in the beginning here.
Push ups: the total volume is 200 pushups. Aim for 2-3 sets on the first set of the workout. And then 1-2 sets on the second part. Come up off the hands when you need to rest.
Air squats: the total volume is 300. Aim to keep these unbroken and focus on relaxing the arms.
SCALING
The SCALING aim is to be able to stay moving throughout the entire workout without excessive breaks.
Scaling option to finish near the target score:
Murph Prep Monday:
5 rounds
10 Strict pull ups
20 Push ups
30 Air Squats
-Rest 5 Minutes-
10 rounds
5 Strict pull ups
10 Push ups
15 Air Squats
*Perform WITHOUT a vest.
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 @ 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
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