SATURDAY 4.9.22
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)
. Movement Prep/Activation and Increasing Heart Rate
3-4 Sets:
0:45 Bike (Easy/Moderate)
0:45 Row OR Ski (Easy/Moderate)
5 Half Bottom Burpees
5 Spiderman Lunge Stretch (each side)
2 Half Way Up Rope Climbs
MC: “Boogie Oogie Oogie” (3 Rounds for time)
Partner Workout
3 sets
15 Synchro Bar Facing Burpees
10/8 Rope Climbs (split)
15 Synchro Bar Facing Burpees
-Rest 1:1 b/t sets-
*For individual, complete same burpees and 5/4 Rope Climbs for Rx’d
TARGET SCORE
Target Time Each Set: sub 3 minutes 30 seconds
Time Cap Each Set: 5 minutes
STIMULUS and GOALS
How to Pace: CHALLENGE! We want you to push the pace here to see how hard you can push on the burpees and keep that pace on your rope climbs.
How it should Feel: GASSY! These will be quick rounds so you will be breathing heavy fast. Lock in and try not to blow up early.
WORKOUT STRATEGY & FLOW
Bar Facing Burpee: Everyone knows their pace here. Get into that early and maybe push it a little bit on the back half of each set.
Rope Climb: Key is going to be focusing on coming down from the top and limiting rest in between reps.
SCALING
The SCALING aim is for you to see how fast you can go and keep your rope climb pace.
Scaling option to finish near the target score:
3 Sets
10 Bar Facing Burpee
3/2 Rope Climb
10 Bar Facing Burpee
-Rest 1:1-
1: Metcon (No Measure)
4 Rounds
10 Seated Double DB Shoulder Press @ moderate weight – maintain quality
10 Split Stance DB Romanian Deadlift (each side) @ moderate weight
20 Russian Kettlebell Swing @ heavy weight – maintain quality
-Rest 3 min b/t round-