TUESDAY 8.16.22
Lowry CrossFit – CrossFit
PLEASE continue to reserve classes through the Wodify app and cancel classes you are unable to make.
1: Metcon (Weight)
Snatch Push Press + Overhead Squat 4×4
3 Snatch Push Press + 1 OHS @ 65% 1 RM Snatch
3 Snatch Push Press + 1 OHS @ 65% 1 RM Snatch
3 Snatch Push Press + 1 [email protected] 70% 1 RM Snatch
3 Snatch Push Press + 1 OHS @ 70% 1 RM Snatch
2: High-Hang Snatch (5X2)
2 High Hang Snatch @ 60% 1 RM Snatch
2 High Hang [email protected] 65% 1 RM Snatch
2 High Hang Snatch @ 70% 1 RM Snatch
2 High Hang Snatch @ 70% 1 RM Snatch
2 High Hang Snatch @ 70% 1 RM Snatch
3: Metcon (Weight)
4 Position Pause Snatch Deadlift 3×2
2 Four Position Pause Snatch Deadlift @ 65% 1 RM Snatch
2 Four Position Pause Snatch Deadlift @ 70% 1 RM Snatch
2 Four Position Pause Snatch Deadlift @ 70% 1 RM Snatch
*Pause @ 1″ off the floor, below the knee, above the knee and mid-thigh
MC: “Maverick and Goose” (3 Rounds for time)
3 Sets (1 set every 10 minutes)
12/10 Calorie Echo Bike
12 Burpee Box Jump Overs (30/24)
12/10 Calorie Echo Bike
9 Burpee Box Jump Overs (30/24)
12/10 Calorie Echo Bike
6 Burpee Box Jump Overs (30/24)
*Sub 15/12 Calorie Assault Bike for Rx’d if needed
TARGET SCORE
Target Time each set: sub 5 minutes
Time Cap each set: 7 minutes
STIMULUS and GOALS
How to Pace: CHALLENGE! Aim to hold a faster bike and more consistent burpee pace than you typically would in another workout.
How it should Feel: GASSY! The bike burpee combo is always a lung burner! We do variations like this often because it builds such good fitness!
WORKOUT STRATEGY & FLOW
Echo Bike: You should be applying the same effort each time you get to the bike (~85% or more effort). Ramping up the bike for 3-4 seconds and then coasting down to a maintenance pace is a great strategy for staying consistent. Each bike should be completed in 60 seconds or less
Burpee Box Jump Overs: We have a descending rep scheme here. You should be able to do these all unbroken. Find a pace for the first set that doesn’t crush you for the rest of the workout and then pick up the speed on the second set and GO for it on those last reps!
SCALING
The SCALING aim is to finish near the target time!
Scaling option to finish near the target score:
3 Sets (1 set every 10 minutes)
10/8 Calorie Echo Bike
9 Burpee Box Jump Overs (30/24)
10/8 Calorie Echo Bike
7 Burpee Box Jump Overs (30/24)
10/8 Calorie Echo Bike
5 Burpee Box Jump Overs (30/24)
*Sub 12/10 Calorie Assault Bike for Rx’d if needed