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.
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 *