SATURDAY 7.16.22
Lowry CrossFit – CrossFit
PLEASE continue to reserve classes through the Wodify app and cancel classes you are unable to make.
1: Bench Press (5X1)
1 Bench Press @ 6/10 RPE
1 Bench Press @ 7/10 RPE
1 Bench Press @ 8/10 RPE
1 Bench Press @ 9/10 RPE
1 Bench Press @ 10/10 RPE
MC: “Open Arms” (3 Rounds for calories)
3 Sets
AMRAP 3 Minutes
20 Bench Press (155/105)
Max Distance Calorie Row
-Rest 1 Minute b/t sets-
TARGET SCORE
Score is calories
Target Calories each set: 30/24+ Calories
Minimum Calories before scaling each set: 10/8
STIMULUS and GOALS
How to Pace: STEADY! We want a consistent score round to round. Push yourself but don’t blow up!
How it should Feel: MUSCULAR ENDURANCE! This is a classic push/pull workout focused on building upper body pressing capacity. The row will have you out of breath but pressing endurance will be the limiting factor for most!
WORKOUT STRATEGY & FLOW
Bench: aim for 1-3 sets here. Don’t use over 60% of 1RM for this workout weight.
Row: focus on long strong pulls when you first get into the rower. Don’t waste time on transitions. Make sure to have your foot straps set so that you don’t have to mess with them.
SCALING
The SCALING aim hit big bench sets and a hard row each time.
Scaling option to finish near the target score:
5 Sets
AMRAP 2 Minutes
20 Bench Press (135/95)
Max Distance Calorie Row
-Rest 1 Minute b/w sets-