TUESDAY 6.14.22
Lowry CrossFit – CrossFit
Deload Week Gang!
PLEASE continue to reserve classes through the Wodify app and cancel classes you are unable to make.
1: Power Snatch (3-2-1-3-2-1)
3 Power Snatch @ 6/10 RPE Power Snatch
2 Power Snatch @ 7/10 RPE Power Snatch
1 Power Snatch @ 7.5/10 RPE Power Snatch
3 Power Snatch @ 6/10 RPE Power Snatch
2 Power Snatch @ 7/10 RPE Power Snatch
1 Power Snatch @ 7.5/10 RPE Power Snatch
2: Power Clean (3-2-1-3-2-1)
3 Power Clean @ 6.5/10 RPE Power Clean
2 Power Clean @ 7/10 RPE Power Clean
1 Power Clean @ 7.5/10 RPE Power Clean
3 Power Clean @ 6/10 RPE Power Clean
2 Power [email protected] 7/10 RPE Power Clean
1 Power Clean @ 7.5/10 RPE Power Clean
MC: “The Black Pearl” (Time)
For time:
2km Air Assault Bike
30 Toes to Bar
50 Dumbbell Snatches (70/50)
30 Toes to Bar
20 Burpee Box Get Overs (48/40)
TARGET SCORE
Target Time: sub 13 minutes
Time Cap: 16 minutes
STIMULUS and GOALS
How to Pace: STEADY! This workout is weird cause there are areas you can push and parts you need to be a little conservative. Start off a little moderate to keep the heart rate calm and then hit the turbo at the end.
How it should Feel: GASSY! It’s a one and done chipper workout. Build up on the pace and sell out at the end.
WORKOUT STRATEGY & FLOW
Echo Bike: Don’t let the KM freak you out. Pacing should be moderate (75%) and not attack early on. Cool down the last 3-5 calories for a smooth exit to the toes to bar.
Toes to Bar: 3-4 sets or less should be the goal with little rest between. Try and monitor your grip on the first 30 reps to not blow up and hinder the upcoming dumbbell snatches. Second set of 30 can be pushed within your limits and what’s left in the pull.
Dumbbell Snatches: Weight is moderately heavy and the pace should just be a chip away style. Touch and go can be great if you don’t get carried away during your rest breaks. Ethier sets of 10 (touch and go) if you can manage the workload or 1 rep at time with non-stop attack.
Burpee Box Get Over: High box here but, it’s the end of the workout so don’t let up and see if you can go without stopping. If you need to breathe then do so at the bottom of the burpee before standing up.
SCALING
The SCALING aim is for steady, continuous work through each section.
Scaling option to finish near the target score:
For time:
1.5km Echo Bike
20 Toes to Bar
40 Dumbbell Snatches (50/35)
20 Toes to Bar
20 Burpee Box Jump Overs (30/24)