TUESDAY 3.8.22
Lowry CrossFit – CrossFit
DE-LOAD week
PLEASE continue to reserve classes through the Wodify app and cancel classes you are unable to make.
MC: “I’m not superstitious, but I am a little stitious.” (Time)
40-30-20-10
Air Squats
20-15-10-5
Push Ups
4-3-2-1
Rope Climbs (OR 10-8-6-4 Strict Pull Ups)
TARGET SCORE
Target Time: 6-7 minutes
Time Cap: 9 minute
STIMULUS and GOALS
How to Pace: STEADY. Treat this as a primer for 22.3 in the sense that we want to hit some intensity but not overdo and movements. Find a higher end pace with intensity that you won’t be blown up with after 7-8 minutes.
How it should Feel: MUSCULAR ENDURANCE. The limiting factor (other than rep speed) would likely be chest or quads fatiguing.
WORKOUT STRATEGY & FLOW
Air Squats: Smooth non stop pace is what we are aiming for!
Push Ups: unbroken or close is doable here as it is a low rep count, so move fast through these and shake out the arms briefly as needed!
Rope Climbs: Smooth is fast here. Don’t feel rushed on these and keep chipping away at reps.
SCALING
The SCALING aim is to finish near the target time and not be blown up from any movement.
Scaling option to finish near the target score:
32-24-16-8
Air Squats
16-12-8-4
Push Ups
3-2-1-1
Rope Climbs
1: Squat Clean ( 1-1-1-1-1)
1 Squat Clean x 5 sets @ 75-85% 1 RM Clean
** Rest as needed between sets**
EC1: Metcon (Weight)
Clean Deadlift to Mid Thigh + Power Clean:
2 Clean Deadlift to Mid Thigh + 1 Power Clean @ 65-70% (OR 6.5-7/10 RPE) 1RM Power Clean
– rest 60-90 sec
1 Clean Deadlift to Mid Thigh + 1 Power Clean @ 70-75% (OR 7-7.5/10 RPE) 1 RM Power Clean
– rest 60-90 sec
1 Clean Deadlift to Mid Thigh + 1 Power Clean @ 75-80% (OR 7.5-8/10 RPE) 1 RM Power Clean
– rest 60-90 sec
* Rest as needed between sets *
EC2: Metcon (Weight)
Deadlift: 2-2-2
2 Deadlift x 3 sets
– You choose loading, superset with Bench Press (the aim is to use a heavier load than last week)
* Rest as need between sets *
EC2a: Metcon (Weight)
Bench Press: 2-2-2
2 Bench Press x 3 sets
– You choose loading, superset with Deadlift (the aim is to use a heavier load than last week)
* Rest as need between sets *