MONDAY 8.8.22
Lowry CrossFit – CrossFit
PLEASE continue to reserve classes through the Wodify app and cancel classes you are unable to make.
1: Snatch (5X1)
1 Snatch @ 7/10 RPE Snatch
1 Snatch @ 7.5/10 RPE Snatch
1 Snatch @ 7/10 RPE Snatch
1 Snatch @ 7.5/10 RPE Snatch
1 Snatch @ 7.5/10 RPE Snatch
2: Back Squat (5X1)
1 Back Squat @ 8/10 RPE 1RM Back Squat
1 Back Squat @ 8/10 RPE 1RM Back Squat
1 Back Squat @ 8.5/10 RPE 1RM Back Squat
1 Back Squat @ 8.5/10 RPE 1RM Back Squat
1 Back Squat @ 8.5/10 RPE 1RM Back Squat
MC: “Biking Daniel” (Time)
For Time:
50 Pull-ups
1000m Bike Erg (OR 400m Run or 500M Row or 30 Cal assault bike)
21 Thrusters (95/65)
2000m Bike Erg (OR 800m Run or 1000M Row or 60 Cal Assault bike)
21 Thrusters (95/65)
1000m Bike Erg (OR 400m Run or 500M Row or 30 Cal assault bike)
50 Pull-ups
TARGET SCORE
Target Time: 15-17 minutes
Time Cap: 22 minutes
STIMULUS and GOALS
How to Pace:
STEADY!! moderate pacing and steady effort. Utilize the runs to shake out the arms and keep them loose in preparation for the upcoming movement. Consistent, repeatable sized sets will keep you moving without the risk of being forced into extended rest from fatigue
How it should Feel:
CARDIO! Skill level is low, so it makes this workout all grit and grind with the bike (or run) being the bulk of the workout.
WORKOUT STRATEGY & FLOW
Pull-ups: 100 total with 50 in each set. Gymnastic gurus should aim for 2-3 while others should approach in small, quick reps.
Thrusters: Light weight that will allow reps to be completed in 1-2 sets. Breathe at the top of each rep and stay smooth.
Bike (or Run): Approach the run with a recovery type pace (65-70% efort) to start and build into a more moderate pace (70-80% effort). Tempo should be the same on both 400m runs and the 800m. Try to relax the arms as much as possible while keeping the hands loose.
SCALING
The SCALING aim allows for consistent sets on the pull-ups with near unbroken reps through the thrusters.
Scaling option to finish near the target score:
35 Pull-ups
1000m Bike Erg (OR 400m Run)
21 Thrusters (75/55)
2000m Bike Erg (OR 800m Run)
21 Thrusters (75/55)
1000m Bike Erg (OR 400m Run)
35 Pull-ups