SATURDAY 2.19.22
Lowry CrossFit – CrossFit
PLEASE continue to reserve classes through the Wodify app and cancel classes you are unable to make.
WU: Warm-up (No Measure)
Coaches Choice
MC: “You’re Still the One” (AMRAP – Reps)
Partner Workout
2 Rounds through the following:
AMRAP 3 Minutes
500/400m Ski (OR 500/400m Row OR 400m Run)
Max Synchro Toes to Bar
-rest 1 Minute-
AMRAP 3 Minutes
35/28 Calorie Assault Bike (OR 28/22 Calorie Echo Bike OR 400m Run))
Max Synchro Burpee Box Jump Over (24/20)
-rest 1 Minute-
AMRAP 3 Minutes
500/400m Row (OR 400m Run)
Max Synchro Air Squat
-rest 1 Minute-
AMRAP 3 Minutes
1000/800m Bike (OR 500/400m Row OR 400m Run)
Max Synchro Burpee Pull Up
-rest 1 Minute-
-no additional rest b/t rounds-
TARGET SCORE
This is 12 Sets total!
SCORE is total synchro reps each set (Machines don’t count towards score)
Target Reps Set 1: 25+ Reps / Reps Before Scaling: 12
Target Reps Set 2: 15+ Reps / Reps Before Scaling: 7
Target Reps Set 3: 50+ / Reps Before Scaling: 25
Target Reps Set 4: 10+ / Reps Before Scaling: 5
STIMULUS and GOALS
This is a ton of work. Key will be to communicate with your partner and not come out too hot while you are fresh and then fizzle out towards the end.
WORKOUT STRATEGY & FLOW
Coming off of the cardio movement you should be able to get right into the movement. Think moderate-fast pace on the machine and then consistent movement through the end of the time so that you don’t burn out.
SCALING
The SCALING aim is to try to hold onto consistent rep counts round to round!
Scaling option to finish near the target score:
2 Rounds:
AMRAP 3 Minutes
400/300m Ski (OR 400/300m Row OR 300m Run)
Max Synchro Toes to Bar
-rest 1 Minute-
AMRAP 3 Minutes
35/28 Calorie Assault Bike (OR 28/22 Calorie Echo Bike OR 300m Run)
Max Synchro Burpee Box Jump Over (24/20)
-rest 1 Minute-
AMRAP 3 Minutes
400/300m Row (OR 300m Run)
Max Synchro Air Squat
-rest 1 Minute-
AMRAP 3 Minutes
800/600m Bike (OR 400/300m Row OR 300m Run)
Max Synchro Burpee Pull Up
-rest 1 Minute-
-no additional rest b/t rounds-
1: Clean and Jerk (2-2-1-1-1-1)
– 2 reps @ 70%
– 2 reps @ 75%
– 1 rep @ 80%
– 1 rep @ 85%
– 1 rep @ 80%
– 1 rep @ 85%
– If you are feeling good during these waves, feel free to take it up to a max for the day.
* Rest as needed between sets *
EC1: Snatch (Snatch 2-2-1-1-1-1)
Snatch for load:
– 2 reps @ 70%
– 2 reps @ 75%
– 1 rep @ 80%
– 1 rep @ 85%
– 1 rep @ 80%
– 1 rep @ 85%
– If you are feeling good during these waves, feel free to take it up to a max for the day.
* Rest as needed between sets *
EC2: Front Squat (1X1)
Front Squat
– Build to a heavy single in 5 sets or less
* Rest as needed between sets *
EC3: Metcon (AMRAP – Reps)
5 Minutes EMOM
3 Power Snatches (115/80) (touch’n go)
3 Power Clean and Jerk (115/80) (touch’n go)
*Break between the 3 power snatch to 3 power clean and jerks, but not within each set of 3 (so set the bar down once within the total 6 reps)
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.
How it should Feel: Muscular Endurance. The volume is lower and we want crisp movement to get refine anything needed 1 week out from the Open!!!
STIMULUS and GOALS
Power Snatches & Power Clean and Jerks: We are working on building Barbell touch’n go/unbroken volume at a light/moderate load.
This should feel very manageable the entire time. Use that hook grip, get a good stance and work on great position, smooth transitions and being confident in your barbell cycling!!!
SCALING
The SCALING aim is to use a weight you can keep smooth!
Scaling option to finish near the target score:
5 Minutes EMOM
3 Power Snatches (95/65) (touch’n go)
3 Power Clean and Jerk (95/65) (touch’n go)