SATURDAY 9.24.22
Lowry CrossFit – CrossFit
PLEASE continue to reserve classes through the Wodify app and cancel classes you are unable to make.
MC: “Pug” (4 Rounds for time)
24-18-12
Air Assault Bike
Strict Handstand Push Ups
-Rest 1:1-
24-18-12
Air Assault Bike
Front Squats (95/65)
-Rest 1:1-
24-18-12
Air Assault Bike
Push Press (95/65)
-Rest 1:1-
24-18-12
Air Assault Bike
Pistols
*Ladies: same calories as the men today 🙂
TARGET SCORE
Target Time: 5-6 minutes
Time Cap: 8 minutes
STIMULUS and GOALS
How to Pace: SteADY! We ideally want consistent efforts on the bike and smooth, bigger sets on the paired movement with the bike.
How it should Feel: LACTIC ACID PARTY into CARDIO! This one will blow you up at first with the bike intensity and descending rep scheme, but the volume is long enough that it will turn more aerobic.
WORKOUT STRATEGY & FLOW
AAB: Try to keep consistent output on this bike each workout and bump your speed as the calories decrease
Strict Handstand Push ups: We’d prefer to see 1-2 sets each round. If you must break to less than 5 reps at a time, then scale
Front Squats/Push Press: This is a light weight for both! We want unbroken and fast sets throughout. Don’t drop the barbell at all! Don’t’ get sloppy but push your cycle rate
Pistols: Aim to stay smooth on these. Your legs will be fatigued but the rep count is low so you can stay moving.
SCALING
The SCALING aim is to finish near the target time
Scaling option to finish near the target score:
18-12-6
Calorie Echo Bike
Strict Handstand Push Ups
-Rest 1:1-
18-12-6
AAB
Front Squats (95/65)
-Rest 1:1-
18-12-6
AAB
Push Press (95/65)
-Rest 1:1-
18-12-6
AAB
Pistols
EC1: Snatch (5X1)
5 Sets: 1 rep @ 80% 1RM Snatch
EC2: Clean and Jerk (5X1)
5 Sets: 1 Clean and Jerk @ 80% 1RM
EC3: Deadlift (5-4-3-2-1)
5 Deadlift @ 5/10 RPE
4 Deadlift @ 6/10 RPE
3 Deadlift @ 7/10 RPE
2 Deadlift @ 8/10 RPE
1Deadlift @ 9/10 RPE
*notate 1 deadlift @ 9/10 RPE