SATURDAY 2.12.22
Lowry CrossFit – CrossFit
PLEASE continue to reserve classes through the Wodify app and cancel classes you are unable to make.
MC: “Get Back” (Time)
8 sets
12/10 Calorie Row
12 Burpee Over Rower
12/10 Calorie Row
-Rest 1:1 b/t sets-
TARGET SCORE
Target Time each set:sub 1 minute 30 seconds
Time Cap each set: 2 minutes
STIMULUS and GOALS
How to Pace: SPRINT! We want aggressive row pace with non stop burpees.
How it should Feel: LACTIC ACID PARTY! The push pull combo here will pump the entire body if you ramp up the pace!
WORKOUT STRATEGY & FLOW
Row: Sub 45 seconds each row is the goal! Leave the straps at a position you can transition into and out of quickly without having to adjust them each time on the rower.
Burpee over Rower: Stay low and jump quickly over the rower to keep your rep count fast!
SCALING
The SCALING aim is to keep intensity up and finish under the target time!
Scaling option to finish near the target score:
8 sets
10/8 Calorie Row
10 Burpee Over Row
10/8 Calorie Row
Rest 1:1 b/t sets
1: Clean and Jerk (3X1)
Clean & Jerk:
– Build to 80-85% Scale and hit for 3 singles
* Rest as needed between sets *
How to approach the lifts
Record each set as 1 of your scores for load
Try to reach your weight in 5-6 working sets, not counting warm up reps.
2: Metcon (Weight)
Barbell Cycling
Hang Power Clean
7×3 @185/125 on 1:00 (don’t use over 65% 1RM Power Clean)
7×2 @205/135 on :45 (don’t use over 70% 1RM Power Clean)
7×1 @225/145 on :30 (don’t use over 75% 1RM Power Clean)
Target score
Weight/load is your score.
STIMULUS and GOALS
How to Pace: Steady. We want smooth reps that you can work on barbell technique while getting in some volume at heavier loads.
How it should Feel: Muscular Endurance. The reps will add up and you will experience some fatigue but it should be manageable.
STIMULUS and GOALS
Hang Power Cleans: We are working through smooth unbroken volume starting at heavy and going heavier each set!
SCALING
The SCALING aim is to use a weight you can keep smooth!
Scaling option to finish near the target score:
7×3 @155/105 on 1:00 (don’t use over 65% 1RM Power Clean)
7×2 @165/115 on :45 (don’t use over 70% 1RM Power Clean)
7×1 @185/125 on :30 (don’t use over 75% 1RM Power Clean)
3: Deadlift (5-5-3-1-1-1)
5 Deadlifts
5 Deadlifts
3 Deadlifts
1 Deadlift
1 Deadlift
1 Deadlift
– Build to a moderately heavy single
* rest as needed between sets *
EC: Metcon (No Measure)
EXTRA CREDIT CORE
4 Rounds:
15 V Ups
15 Pulse ups
10 Landmine windmills (each side)
50yd Single DB Overhead Carry Left
50yd Single DB Overhead Carry Right