SATURDAY 8.27.22
Lowry CrossFit – CrossFit
PLEASE continue to reserve classes through the Wodify app and cancel classes you are unable to make.
1: “Cheese Pizza” (AMRAP – Rounds and Reps)
AMRAP 10 minutes
100m Run [each round add 100 meters]
10 Ring Push Ups
15 Toes to Bar
20 Box Jumps (24/20)
TARGET SCORE
Target Rounds: 3+
Minimum Rounds before scaling: 2.5
STIMULUS and GOALS
How to Pace: STEADY! We’d like you to hold the same intensity throughout this entire workout (similar to Wednesday’s). Think of it again like a 1.5 mile run at a pace that is moderate/fast. We are working on consistent pacing inside of a 10 minute metcon.
How it should Feel: MUSCULAR ENDURANCE. The upper body push/pull with gymnastics into the jump/run will make your arms and legs be tested in a moderately challenging way.
WORKOUT STRATEGY & FLOW
Run: Smooth pacing without slowing down as the distance adds up.
Ring Push Ups: Stay tight in your core and keep the rings close! These can go fast, so break early if needed. Walk rings forward to scale if needed to make it less horizontal.
Toes to Bar: Unbroken or 2 sets would be ideal.
Box Jumps: Steady Pace since you are going to the bike right after the box
SCALING
The SCALING aim is to stay moving and finish near the target score!
Scaling option to finish near the target score:
10 minute AMRAP:
100m Run [each round add 100 meters]
5 Ring Push Ups
10 Toes to Bar
15 Box Jumps (24/20)
EC: Metcon (No Measure)
Extra Credit:
3-4 Rounds
10 Ring Row – Feet Elevated
15 Ring Dips
15 Seated Alternating DB Curl
10 GHD to parallel (2 sec hold at full extension)
15 Pulse Ups
10 Kettlebell Side Bend (each side)
15 KB Front Rack Marches (each side)
30yd Double DB Overhead Carry (Left– as heavy as possible)
30yd Double DB Overhead Carry (Right – as heavy as possible)
-Rest 1-2 min b/t round-