TUESDAY 7.12.22
Lowry CrossFit – CrossFit
PLEASE continue to reserve classes through the Wodify app and cancel classes you are unable to make.
1: Metcon (Weight)
Snatch Pull + Power Snatch 5×2
1 Snatch Pull + 1 Power Snatch @ 6.5/10 RPE Power Snatch
1 Snatch Pull + 1 Power Snatch @ 6.5/10 RPE Power Snatch
1 Snatch Pull + 1 Power Snatch @ 7/10 RPE Power Snatch
1 Snatch Pull + 1 Power Snatch @ 7/10 RPE Power Snatch
1 Snatch Pull + 1 Power Snatch @ 7/10 RPE Power Snatch
2: Metcon (Weight)
Clean Pull + Power Clean 5×2
1 Clean Pull + Power Clean @ 6.5/10 RPE Power Clean
1 Clean Pull + Power Clean @ 7/10 RPE Power Clean
1 Clean Pull + Power Clean @ 7/10 RPE Power Clean
1 Clean Pull + Power Clean @ 7.5/10 RPE Power Clean
1 Clean Pull + Power Clean @ 7.5/10 RPE Power Clean
3: Deadlift (5X2)
2 Deadlift @ 8/10 RPE Deadlift
2 Deadlift @ 8/10 RPE Deadlift
2 Deadlift @ 8/10 RPE Deadlift
2 Deadlift @ 9/10 RPE Deadlift
2 Deadlift @ 9/10 RPE Deadlift
MC: “Any Way You Want It” (Time)
For time:
10-9-8-7-6-5-4-3-2-1
Burpee Dumbbell Deadlift (2x70s/50s)
*12/10 Calorie Assault Bike after each set (OR 10/8 Calorie Echo Bike)
TARGET SCORE
Target Time: 10-12 minutes
Time Cap: 15 Minutes
STIMULUS and GOALS
How to Pace: This is a high intensity workout that is going to be a GRIND!
How it Should Feel: The burpee pulse deadlift is a full body movement and stacking that with the bike will make this a LACTIC ACID PARTY!
WORKOUT STRATEGY & FLOW
Burpee dumbbell deadlift: consistency is key here! The reps will add up fast. Find a rhythm and stick with it.
Bike: aim for a moderate/fast consistent intensity across here. Your heart rate is going to be high on both movements so be prepared for that. Ideally, you will be able to hold the same pace across on the bike each set.
SCALING
The SCALING aim is to move consistently without any long breaks.
Scaling option to finish near the target score:
For time:
10-9-8-7-6-5-4-3-2-1
Burpee Dumbbell Deadlift (2×50/35s)
*12/10 Calorie Assault after each set (OR 10/8 Calorie Echo Bike)