TUESDAY 4.26.22
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
Banded Shoulder distraction
PVC Pass Thru’s
1-2 Sets
1:00 Bike
:30 Handstand Hold
10 Single Arm Press R/L (Light-Moderate)
1: Metcon (Weight)
Strict Muscle Snatch + Snatch Strict Press Behind the Neck + Tempo Overhead Squat + Snatch Drop 3×10
3 Strict Muscle Snatch + 3 Snatch Strict Press Behind the Neck + 1 Tempo Overhead Squat (5 seconds down, 5 seconds up) + 3 Snatch Drop @ 5/10 RPE
3 Strict Muscle Snatch + 3 Snatch Strict Press Behind the Neck + 1 Tempo Overhead Squat (5 seconds down, 5 seconds up) + 3 Snatch Drop @ 5.5/10 RPE
3 Strict Muscle Snatch + 3 Snatch Strict Press Behind the Neck + 1 Tempo Overhead Squat (5 seconds down, 5 seconds up) + 3 Snatch Drop @ 6/10 RPE
2: Metcon (Weight)
Snatch Deadlift to mid Thigh + Snatch Pull + Power Snatch 3×3
1 Snatch Deadlift to mid Thigh + 1 Snatch Pull + 1 Power Snatch @ 6/10 RPE
1 Snatch Deadlift to mid Thigh + 1 Snatch Pull + 1 Power Snatch @ 6.5/10 RPE
1 Snatch Deadlift to mid Thigh + 1 Snatch Pull + 1 Power Snatch @ 7/10 RPE
3: Metcon (Weight)
Snatch Pull + Power Snatch 3×2
1 Snatch Pull + 1 Power Snatch @ 75% (OR 7.5/10 RPE) 1 RM Snatch
1 Snatch Pull + 1 Power Snatch @ 80% (OR 8/10 RPE) 1 RM Snatch
1 Snatch Pull + 1 Power Snatch @ 85% (OR 8.5/10 RPE) 1 RM Snatch
MC: “Mars” (AMRAP – Rounds and Reps)
AMRAP 10 Minutes
15 Calorie Bike Erg or 15 cal Row or 11 cal AAB
10 Strict Handstand Push Ups
TARGET SCORE
Target Rounds: 7+
Minimum Rounds before scaling: 5
STIMULUS and GOALS
How to Pace: STEADY! 10 minutes of bike and handstand push ups will have it’s highs and lows. Bike should be the cardio push, while the handstands should be the grind/recover the heart rate station. Goal should be to establish a pace early and see if you can hold on. We would like to see 1 round every 75-90 seconds.
How it should Feel: MUSCLE ENDURANCE! Upper and lower body will alternate being under duress. Both can be pushed but be smart on when to adjust pace.
WORKOUT STRATEGY & FLOW
Bike Erg: Pacing should be around 75%. Sit or stand, just keep the legs movings and relax the shoulders. Goal time should be sub 50 seconds while winding down the last 2-3 calories to steady the heart rate.
Strict Handstand Push Ups: 2-3 sets tops! Remember to never rest at the bottom and keep reps moving to lesson time under tension on the upper body. Scale reps and movement to keep the stimulus.
SCALING
The SCALING aim is to keep rounds consistent with little to no fall off on time and movements.
Scaling option to finish near the target score:
AMRAP 10 Minutes
12/10 Calorie Bike Erg
8 Strict Handstand Push Ups