TUESDAY 8.30.22
Lowry CrossFit – CrossFit
PLEASE continue to reserve classes through the Wodify app and cancel classes you are unable to make.
1: Metcon (Weight)
High Hang Muscle Snatch + Tempo Overhead Squat 3×5
3 High Hang Muscle Snatch + 2 Tempo OHS ( 3 seconds down, 3 seconds pause) @ 5 RPE
3 High Hang Muscle Snatch + 2 Tempo OHS ( 3 seconds down, 3 seconds pause) @ 5.5 RPE
3 High Hang Muscle Snatch + 2 Tempo OHS ( 3 seconds down, 3 seconds pause) @ 6 RPE
2: High-Hang Snatch (5X3)
3 High Hang Snatch @ 5/10 RPE
3 High Hang Snatch @ 6/10 RPE
3 High Hang Snatch @ 6.5/10 RPE
3 High Hang Snatch @ 7/10 RPE
3 High Hang Snatch @ 7/10 RPE
3: Snatch Pull (3X5)
5 Snatch Pulls @ 80% 1 RM Snatch
5 Snatch Pulls @ 80% 1 RM Snatch
5 Snatch Pulls @ 80% 1 RM Snatch
MC: “Shuttle to Overhead” (3 Rounds for reps)
From 0:00-2:00 (2 minutes)
Run 400 m
Max shoulder to overhead (225/145)
-Rest 1 minute-
From 3:00-6:00 (3 minutes)
Run 600 m
Max shoulder to overhead (225/145)
-Rest 2 minutes-
From 8:00-12:00 (4 minutes)
Run 800 m
Max shoulder to overhead (225/145)
*You may go from a rack or jerk blocks
*Score reps for shoulder to overhead in notes
TARGET SCORE
Target Runs 1, 2, and 3: sub 90 seconds, sub 2 minutes, sub 2 minutes 30 seconds
Time Cap Runs 1, 2, and 3: 1 minute 45 seconds, 2 minutes 30 seconds, 3 minutes 30 seconds
Target Reps each set: 5+
Minimum Reps before Scaling each set: 2
STIMULUS and GOALS
How to Pace: CHALLENGE! You have to move on the run in order to have sufficient time to move the bar. Try and stay on pace for the run so you know how much time you will have to hit the overhead.
How it should Feel: GASSY into MUSCULAR ENDURANCE!! 2 components so play to your strengths and know that rest will follow.
WORKOUT STRATEGY & FLOW
Run: Pacing needs to be steady, but aggressive. Take a few test runs prior to the workout to establish a pace. Perform as a shuttle (100m down/100m back) with the goal of keeping each 100m section under 25 seconds.
Shoulder to Overhead. Weight is heavy (75-80%+ of 1RM) and will feel heavier when the run is finished. Be overly aggressive with your dip and drive and dive under like your life depends on it. After the first rep is complete the time will be winding down quickly so try to stay in it, and move at a pace that doesn’t push you to failure.
SCALING
The SCALING aim should allow for at least 20 seconds of shoulder to overhead.
Scaling option to finish near the target score:
From 0:00-2:00 (2 minutes)
Run 300 m
Max shoulder to overhead (185/125)
-Rest 1 minute-
From 3:00-6:00 (3 minutes)
Run 500 m
Max shoulder to overhead (185/125)
-Rest 2 minutes-
From 8:00-12:00 (4 minutes)
Run 700 m
Max shoulder to overhead (185/125)