TUESDAY 3.1.22
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: “T-Bone” (2 Rounds for time)
2 Sets:
50’ Handstand Walk (in 25’ sections)
15 Toes to bar
50’ Double Dumbbell Front Rack Lunge (2x50s/35s) (in 25’ sections)
15 Toes to bar
50’ Handstand Walk (in 25’ sections) or Bear Crawl or 5 Wall Walks
-Rest 1:1 b/t Sets-
*IF you repeated 22.1 yesterday OR you are very concerned about being training volume before 22.2 this week, that’s okay. Perform 1 set of the above as a primer (at under 80% intensity) for Friday and score it twice!
TARGET SCORE
Target Time each set: 3-4 minutes
Time Cap each set: 5 minutes
STIMULUS and GOALS
How to Pace: CHALLENGE! Push the pace here, but don’t go out full force. THis is a good primer for gameday on Friday.
How it should Feel: Gassy. The 1:1 built in rest will allow you to keep a fast pace with big sets and be a bit gassed by the end of each interval.
WORKOUT STRATEGY & FLOW
Handstand walk: aim for 1-2 sets here. Focus on your breathing and a relaxed grip as you move.
Toes to bar: aim for 1-2 sets here. If you have to break, shake it out quickly before jumping up again.
Double kettlebell front rack lunge: aim to keep these in 50’ unbroken sections. Relax the grip and rack the kettlebells high on the shoulders.
SCALING
The SCALING aim is to try to keep all movements as close to unbroken as possible throughout all the sets.
Scaling option to finish near the target score:
2 Sets:
25’ Handstand Walk
10 Toes to bar
50’ Double Dumbbell Front Rack Lunge (2x35s/26s) (in 25’ sections)
10 Toes to bar
25’ Handstand Walk
-Rest 1:1 b/t Sets-
1: Metcon (Weight)
Clean Pull + Power Clean + Clean: 4-4-3-3
2 Clean Pull +1 Power Clean + 1 Clean x 2 sets @ 65-70% 1RM Clean
1 Clean Pull +1 Power Clean +1 Clean x 1 set @ 70-75% 1 RM Clean
1 Clean Pull +1 Power Clean +1 Clean x 1 set @ 75-80% 1 RM Clean
* Rest as needed between sets *
2: Squat Clean (1X1)
Squat Clean
– Take 10 minutes to build to a heavy clean
* Rest as needed between sets *
EC2: Deadlift (5X4)
4 Deadlift x 5 sets
– You choose loading, superset with Bench Press (the aim is to use a heavier load than last week)
* Rest as need between sets *
Record each set as your score for load
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).
EC2A: Bench Press (5X4)
4 Bench Press x 5 sets
– You choose loading, superset with Deadlift (the aim is to use a heavier load than last week)
* Rest as need between sets *
How to approach the lifts
Record each set as your score for load
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