SATURDAY 4.16.22
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)
Foam Roll
Movement Prep/Activation and Increasing Heart Rate
3-4 Sets:
1:00 Bike (easy to moderate)
10 Single Arm Dumbbell Presses (moderate weight) (each side)
50 Single Unders
1: “Holy Saturday” (4 Rounds for time)
4 sets (1 Set every 5 Minutes)
12/10 Calorie Echo Bike
10 Handstand Push Ups
50 Double Unders
5 Strict Handstand Push Ups
12/10 Calorie Echo Bike
TARGET SCORE
Target Time each set: sub 3 minutes 30 seconds
Time Cap each set: 4 minutes
STIMULUS and GOALS
How to Pace: SPRINT! We want this one to be a fast pace for each movement and quick transitions with mostly unbroken movement.
How it should Feel: GASSY with some MUSCULAR ENDURANCE! The Bike will get your heart rate up while the volume of handstand push ups will add up on those shoulders!!
WORKOUT STRATEGY & FLOW
Bike: Hold an aggressive pace here and aim to show the bike that you’re not afraid of it anymore!!!
Handstand push ups: We want these in bigger to unbroken sets. Try to speed up your rep cycle rate today to minimize time under tension.
Double Unders: Smooth and unbroken is the aim with lots of wrist actions (minimal shoulder usage).
SCALING
The SCALING aim is for near unbroken movement sets and fast round times!
Scaling option to finish near the target score:
4 sets (1 Set every 5 Minutes)
10/8 Calorie Echo Bike
8 Handstand Push Ups
40 Double Unders
4 Strict Handstand Push Ups
10/8 Calorie Echo Bike
EC1: Snatch (3-2-2-1-1-1-1-1)
3 Snatch @ 5/10 RPE
3 Snatch @ 6/10 RPE
2 Snatch @ 7/10 RPE
2 Snatch @ 7/10 RPE
1 Snatch @ 7.5/10 RPE
1 Snatch @ 8/10 RPE
1 Snatch @ 8.5/10 RPE
1 Snatch @ 9/10 RPE
1 Snatch @ 9.5/10 RPE
EC2: Clean and Jerk ( 2-2-1-1-1-1-1-1-1)
2 Clean and jerk @ 5/10 RPE
2 Clean and jerk @ 6/10 RPE
1 Clean and jerk @ 6.5/10 RPE
1 Clean and jerk @ 7/10 RPE
1 Clean and jerk @ 7.5/10 RPE
1 Clean and jerk @ 8/10 RPE
1 Clean and jerk @ 8.5/10 RPE
1 Clean and jerk @ 9/10 RPE
1 Clean and jerk @ 9.5/10 RPE