SATURDAY 4.2.22

1
Apr

SATURDAY 4.2.22

Lowry CrossFit – CrossFit

Deload Week

This is our deload week and you’ve earned a little extra rest!
We are providing much less volume as a typical week so we can let our bodies have a break. If you need even more rest on some days of this week then take it!

PLEASE continue to reserve classes through the Wodify app and cancel classes you are unable to make.

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WU: Warm-up (No Measure)

2 min jump rope

Foam Roll

Hip Halo

Coaches Choice

MC: “Falcone” (5 Rounds for time)

5 Sets

500m row or 400M Run

100 Double Unders

-rest 0:45 between sets-
TARGET SCORE

Target Time Each Set: Sub 3 minutes

Time Cap Each Set: 4 minutes

STIMULUS and GOALS

How to Pace: STEADY! This is a lot of volume so just focus on keeping the same pace each round and not tripping on the double unders.

How it should Feel: CARDIO! Not one movement is going to be too taxing but by the end you should feel fatigued and out of breath.

WORKOUT STRATEGY & FLOW

Row: A moderate-fast pace should be the goal but you just want to be able to get off the rower and right into the double unders.

Double Under: These should be unbroken. Focus on breathing and letting your wrists do the work.

SCALING

The SCALING aim is to keep consistent rounds throughout the workout.

Scaling option to finish near the target score:

5 Sets

500m row

60 double under

-rest 0:45 between sets-

1: Snatch (2-2-1-1-1-1)

2 Snatch @ 6.5/10 RPE

2 Snatch @ 7/10 RPE

1 Snatch @ 7.5/10 RPE

1 Snatch @ 8/10 RPE

1 Snatch @ 7.5/10 RPE

1 Snatch @ 8/10 RPE

* Rest 60-90 seconds between sets *

2: Clean and Jerk (2-2-1-1-1-1)

2 Clean and jerk @ 5/10 RPE

2 Clean and jerk @ 6/10 RPE

1 Clean and jerk @ 7/10 RPE

1 Clean and jerk @ 7/10 RPE

1 Clean and jerk @ 8/10 RPE

1 Clean and jerk @ 8/10 RPE

*Rest 60-90 seconds between sets *

EC: “Gotham” (Time)

EXTRA CREDIT:

3 rounds

10 Bar Muscle Up

10 Bar Facing Burpee

-Rest 1:1 b/t sets-
TARGET SCORE

Target Time Each Set: Sub 4 minutes

Time Cap Each Set: 6 minutes

STIMULUS and GOALS

How to Pace: SPRINT! Let’s see how fast you can go and hold on here in this workout.

How it should Feel: GRIPPY! Holding on to the bar muscle ups in this workout will be the make or break so challenge that grip and let it hurt a little bit. DON’T rip though!

WORKOUT STRATEGY & FLOW

Bar Muscle Up: Goal should be to try to hold onto unbroken for the whole workout. If not, keep it to no more than 3 sets.

Bar Facing Burpee: Get up and down quick and remember to breathe!

SCALING

The SCALING aim is to keep big sets of the bar muscle ups.

Scaling option to finish near the target score:

2 Sets

3 Rounds

7 Bar Muscle Up

10 Bar Facing Burpee

-Rest 1:1 b/t sets-