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.
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-