TUESDAY 4.12.22
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)
Foam Roll
Hip Halo
2. Movement Prep/Activation and Increasing Heart Rate – (perform after the lifting)
1-2 Sets
200m Row
200m Ski (Or 45 seconds on another Machine or Run)
0:30 Push Up Plank Hold, 5 Push Ups
10 Dumbbell Suitecase Deadlifts (each side) (moderate)
MC: “Energizer Bunny” (Weight)
21-15-9
Deadlifts (185/125)
Ring Push Ups
-rest 1:1-
15-12-9
Deadlifts (225/155)
Ring Push Ups
-rest 1:1-
9-7-5
Deadlifts (275/185)
Ring Push Ups
*Ring Push Ups: Keep your feet on ground, rings are just above the ground, body is horizontal to the ground
*You may sub deficit Push Ups (45/25 plates) if needed for Rx’d
TARGET SCORE
Target Time each set: sub 3 minutes
Time Cap each set: 4 minutes 30 seconds
STIMULUS and GOALS
How to Pace: CHALLENGE! This is a lot of reps and the deadlifts will catch up to you as the reps start to pile up. Start with a faster pace and settle in so you have enough in the tank for the heavier weights to go fast singles or unbroken.
How it should Feel: MUSCULAR ENDURANCE! You will have muscle Fatigue all around. Lower body will start to feel those deadlifts and upper body will start to fatigue on the Ring Pushups.
WORKOUT STRATEGY & FLOW
Deadlifts: Efficient movement and fast singles throughout or some large sets to save something in the tank for the heavier weights.
Ring Push Ups: To get the full effect, make sure hips and shoulders move together. Do not leave your butt in the air and just move your upper body! Small sets so you can keep a pace.
SCALING (AKA 45+ Masters Rx)
The SCALING aim: To keep the stimulus described above with bigger deadlift sets and aggressive rounds.
21-15-9
Deadlifts (185/125)
Elevated Ring Push ups
-rest 1:1-
15-12-9
Deadlifts (225/155)
Elevated Ring Push ups
-rest 1:1-
9-7-5
Deadlifts (275/185)
Elevated Ring Push ups
Ring Push up scaling option: Walk the rings forward to make yourself more vertical (lighter each ring push up) as a scale.
1: Metcon (Weight)
Snatch Push Press + Pause Overhead Squat + Pause Snatch Balance 3×5
3 Snatch Push Press + 1 Pause Overhead Squat (3 seconds at the top and bottom) + 1 Pause Snatch Balance @ 70-75% (OR 7.0-7.5/10 RPE) 1 RM Snatch
3 Snatch Push Press + 1 Pause Overhead Squat (3 seconds at the top and bottom) + 1 Pause Snatch Balance @ 70-75% (OR 7.0-7.5/10 RPE) 1 RM Snatch
3 Snatch Push Press + 1 Pause Overhead Squat (3 seconds at the top and bottom) + 1 Pause Snatch Balance @ 75-80% (OR 7.5-8.0/10 RPE) 1 RM Snatch
* Rest as needed in between sets