MONDAY 6.23.22
Lowry CrossFit – CrossFit
PLEASE continue to reserve classes through the Wodify app and cancel classes you are unable to make.
1: Front Squat (3-2-2-2)
3 Front squat @ 70% (OR 7/10 RPE) 1RM Clean
2 Front squat @ 80% (OR 8/10 RPE) 1RM Clean
2 Front squat @ 90% (OR 9/10 RPE) 1RM Clean
2 Front squat @ 95-100% (OR 9.5-10/10 RPE) 1RM Clean
2: Metcon (Weight)
Single Arm Dumbbell Strict Press & Push Press
5 Single Arm DB Strict Press (each side) (7/10 RPE)
10 Push Press As Fast As Possible (AFAP) (95/65#)
-Rest as Needed-
5 Single Arm DB Strict Press (each side) (7.5/10 RPE)
10 Push Press AFAP (95/65#)
-Rest as Needed-
5 Single Arm DB Strict Press (each side) (8/10 RPE)
10 Push Press AFAP (95/65#)
-Rest as Needed-
5 Single Arm DB Strict Press (each side) (8.5/10 RPE)
10 Push Press AFAP (95/65#)
-Rest as Needed-
5 Single Arm DB Strict Press (each side) (9/10 RPE)
10 Push Press AFAP (95/65#)
MC: “Gui” (Time)
5 sets:
20 pull-ups
30 push-ups
400m Run
50 squats
-rest 3 minutes between sets-
*If you have a 20/14 vest, then wear it
TARGET SCORE
Target Time each set: sub 5 minutes
Time Cap each set: 7 minutes
STIMULUS and GOALS
How to Pace: STEADY! Similar to the classic workout “Barbara” we want to be consistent across all sets without burning out early. Be smart in the beginning to allow for continuous work flow in later sets.
How it should Feel: MUSCLE ENDURANCE! The pull to push combo is always tough on the upper body and the run to squat combo will give the legs a solid pump. Be sure to shake it out when the rest comes around.
WORKOUT STRATEGY & FLOW
Pull-ups: 1-2 sets should be the goal and if you are going to break keep it short and sweet.
Push-ups: Be smart and break more than you think. Fast sets of 5 work well and always rest off the shoulders.
Run: Steady pace while trying to roll out the shoulders. We can be a little more aggressive here but try not to turn it into a sprint.
Squats: Non-stop movements while meeting the full standard. Be smooth and consistent with your pacing the whole way through. Pause at the top for half a second to allow for a breath, if needed, while making sure the legs fully extend.
SCALING
The SCALING aim is to be consistent in improving sets while avoiding early failure.
Scaling option to finish near the target score:
5 sets:
10 pull-ups
20 push-ups
300m Run
40 squats
-rest 3 minutes between sets-
EC: Deadlift (4X4)
4 Deadlifts @ 6.5/10 RPE
4 Deadlifts @ 7/10 RPE
4 Deadlifts @ 8/10 RPE
4 Deadlifts @ 9/10 RPE