TUESDAY 2.15.22
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)
Coaches Choice
MC: “Roses are Red” (8 Rounds for time)
7 Sets (1 Set every 3 Minutes)
1000m Bike Erg (OR 500m Row)
Even Sets: 10 Dumbbell Snatches (70/50)
Odd Sets: 10 Dumbbell Clean and Jerks (70/50)
Target Time Each Set: sub 2 minutes 15 seconds
Time Cap Each Set: 2 minutes 45 seconds
STIMULUS and GOALS
How to Pace: STEADY! This workout might look simple on paper but the time frame for each round is going to force you to go at a pace that is uncomfortable with little built in rest. Focus should be not stop moving on the dumbbell and having minimal rest in transitions between movements.
How it should Feel: CARDIO! This one will add up with the total time and keep you out of breath!
WORKOUT STRATEGY & FLOW
Bike: You want to push the pace here as much as you can, while not falling off toward the end. The faster you go the longer you will have to get the other reps done and then rest afterwards.
Dumbbell Snatch and Clean and Jerk: The focus needs to be smooth transitions and not having to put the dumbbell down during the sets. Going slower and smoother will lead to success in the workout as a whole.
SCALING
The SCALING aim is to be able to do all sets of the dumbbell movements unbroken.
Scaling option to finish near the target score:
7 Sets (1 Set every 3 minutes)
1000m Bike Erg (OR 500m Row)
Even Sets: 10 Dumbbell Snatch (50/35)
Odd Sets: 10 Dumbbell Clean and Jerk (50/35)
1: Metcon (Weight)
Power Clean + Clean 3-3-3-2-2
2 Power Clean to Parallel + 1 Clean x 3 sets @70-75% of 1RM Clean
1 Power Clean to Parallel + 1 Clean x 2 sets @75-80% of 1RM Clean
* Rest as needed between sets *
Complete in singles if needed to ensure proper form.
Focus on footwork and not allowing the feet to go outside of your squat stance.
EC1: Squat Clean (1X1)
Squat Clean
– Take 10 minutes to build to a heavy clean
* Rest as needed between sets *
EC2: Metcon (Weight)
SUPERSET
5 Deadlift x 6 sets
– You choose loading, superset with Bench Press
and
5 Bench Press x 6 sets
– You choose loading, superset with Deadlift
* Rest as need between sets *
Weight can be increased or stay the same across all sets (keep unbroken and smooth).
Superset means once the deadlifts are complete try and go right into Bench Press with little rest between (transition should be less then 30 seconds).
Make sure you have a spotter