TUESDAY 3.29.22

28
Mar

TUESDAY 3.29.22

Lowry CrossFit – CrossFit

Deload Week

This is our deload week and you’ve earned a little extra rest!
We are providing much less volume as a typical week so we can let our bodies have a break. If you need even more rest on some days of this week then take it!

PLEASE continue to reserve classes through the Wodify app and cancel classes you are unable to make.

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WU: Warm-up (No Measure)

Foam Roll

Hip Halo

2-3 Sets:

1:00 Ski (moderate)

25 Single Under

10 Hanging Scap Retraction

5 Bar Rows (Or Ring Rows) – with palm up aka supinated

1: Power Clean (3-3-2-2-2-1)

3 Power Clean @ 5.5/10 RPE

3 Power Clean @ 5.5/10 RPE

2 Power Clean @ 6/10 RPE

2 Power Clean @ 6/10 RPE

2 Power Clean @ 6.5/10 RPE

1 Power Clean @ 7/10 RPE

* Rest 60-90 seconds between sets *

MC: “The Riddler” (Time)

For Time:

100-70-50

Double Unders

16-12-8

Strict Chin Ups
TARGET SCORE

Target Time: sub 6 minutes

Time Cap: 9 minutes

STIMULUS and GOALS

How to Pace: CHALLENGE! The rope will fatigue the arms, shoulders and biceps a bit for those Strict Chin Ups so complete large, manageable sets if possible.

How it should Feel: GRIPPY! Those arms will be on FIRE. Stay smooth on double unders and grit through it!

WORKOUT STRATEGY & FLOW

Double Unders: Be mindful of what is after this when you start to feel the burn, take a rest and shake it out.

Chin Ups: We are building that bicep pulling strength to potentially get Peg Board “ready” when we are strong enough. Remember to come down to full extension at the bottom of each rep.

Chin Up

SCALING

The SCALING aim is to keep intensity up and finish near the target time!

Scaling option to finish near the target score:

70-50-30

Double Unders

12-8-4

Strict Chin Ups

EC1: Metcon (Time)

EXTRA CREDIT: Mayhem Gymnastics (MG) Cycle Week 6
21-15-9

Calorie Ski

50ft Handstand Walk after each set of Calories

-Rest 5 Minutes-

42-30

Calorie Ski

100ft Handstand Walk after each set of Calories

EC2: Split Jerk (3-2-2-1-1)

3 Split Jerk @ 6/10 RPE

2 Split Jerk @ 6.5/10 RPE

2 Split Jerk @ 6.5/10 RPE

1 Split Jerk @ 7/10 RPE

1 Split Jerk @ 7/10 RPE

* Rest 60-90 seconds between sets *

EC3: Clean Pull (3-3-3)

3 Clean Pulls @ 80% (Or 8/10 RPE) 1 RM Clean

3 Clean Pulls @ 80% (Or 8/10 RPE) 1 RM Clean

3 Clean Pulls @ 80% (Or 8/10 RPE) 1 RM Clean

* Rest 60-90 seconds between sets *

* If the percentages feel heavier than the associated RPE, then go off of RPE *