MONDAY 7.25.22
Lowry CrossFit – CrossFit
Deload Week!
PLEASE continue to reserve classes through the Wodify app and cancel classes you are unable to make.
1: Metcon (Weight)
Tempo Back Squat (3:0:2:0) 3×8
3 Sets of 8 Back Squat with (3:0:2:0) Tempo (3 second descent, no pause in bottom, 2 second ascent, no pause at top)
**This should not exceed 50% of 1RM Back Squat
***Trend towards going too light and actually holding the tempo over going too heavy
2: Metcon (Weight)
EMOM 10
1 Squat Snatch every minute on the minute building to a heavy.
MC: “Megalodon” (Time)
Every minute on the minute for 8 minutes:
8 Toes To Bar into 6 Pull-Ups into 4 Chest To Bar Pull-Ups
*Choose Kipping or Butterfly
**The goal is to go unbroken
TARGET SCORE
Target Time each set: sub 25 seconds
Time Cap each set 40 seconds
STIMULUS and GOALS
How to Pace: STEADY! We want smooth sets each minute.
How it should Feel: MUSCULAR ENDURANCE! This is all upper body gymnastic pulling capacity!
WORKOUT STRATEGY & FLOW
Toes To Bar: Get a good “meaty'” palm grip so you can engage larger muscles throughout the complex. Start with a smaller kip so you can cycle a bit faster, saving the grip for the pull up portion.
Pull-Ups: Get the chin just above the bar and think about breathing through this skill to save some endurance for the Chest To Bar.
Chest To Bar Pull Ups: Think about pulling the bar down to you instead of you to the bar to gain max tension.
SCALING
The SCALING aim should allow for bigger unbroken sets (ideally no more than 2 total).
Scaling option to finish near the target score:
Every minute on the minute for 8 minutes:
6 Toes To Bar into 4 Pull-Ups into 2 Chest To Bar Pull-Ups
*Choose Kipping or Butterfly
— goal is to go unbroken—