TUESDAY 9.27.22
Lowry CrossFit – CrossFit
PLEASE continue to reserve classes through the Wodify app and cancel classes you are unable to make.
1: Metcon (Weight)
Heel Elevated Pressing Snatch Balance + Heel Elevated Sotts Press 3×6
3 Heel Elevated Pressing Snatch Balance + 3 Heel Elevated Sotts Press @ 5.5/10 RPE
3 Heel Elevated Pressing Snatch Balance + 3 Heel Elevated Sotts Press @ 5.5/10 RPE
3 Heel Elevated Pressing Snatch Balance + 3 Heel Elevated Sotts Press @ 5.5/10 RPE
2: Metcon (Weight)
Snatch Deadlift to Mid Thigh + Power Snatch + Snatch Deadlift to Mid Thigh + Snatch 5×4
1 Snatch Deadlift to Mid Thigh + 1 Power Snatch + 1 Snatch Deadlift to Mid Thigh + 1 Snatch @ 6/10 RPE
1 Snatch Deadlift to Mid Thigh + 1 Power Snatch + 1 Snatch Deadlift to Mid Thigh + 1 Snatch @ 6/10 RPE
1 Snatch Deadlift to Mid Thigh + 1 Power Snatch + 1 Snatch Deadlift to Mid Thigh + 1 Snatch @ 7/10 RPE
1 Snatch Deadlift to Mid Thigh + 1 Power Snatch + 1 Snatch Deadlift to Mid Thigh + 1 Snatch @ 7/10 RPE
1 Snatch Deadlift to Mid Thigh + 1 Power Snatch + 1 Snatch Deadlift to Mid Thigh + 1 Snatch @ 7.5/10 RPE
3: Snatch Pull (5X3)
3 Snatch Pull @ 85% 1 RM Snatch
3 Snatch Pull @ 90% 1 RM Snatch
3 Snatch Pull @ 90% 1 RM Snatch
3 Snatch Pull @ 95% 1 RM Snatch
3 Snatch Pull @ 95% 1 RM Snatch
MC: “Cherry Pie” (3 Rounds for time)
3 sets
21-15-9
Calorie Row (OR Ski)
Calorie Assault Bike
-Rest 1:1 b/t sets-
*Females Calories: 18-12-6
TARGET SCORE
Target Time each set: sub 5 minutes
Time Cap each set: 8 minutes
STIMULUS and GOALS
How to Pace: CHALLENGE! This one is about pushing yourself within each 4 minute segment and trying to get to that next part of the workout!
How it should Feel: GASSY into CARDIO! The first round will be quick and “breathy” but the subsequent rounds will make it turn aerobic. Goal is to aim for similar scores across rounds or slightly faster for each round.
Goal for both Machines (or if scaling for how long each portion should take):
21/18 Cals: 60-75 seconds
15/12 Cals: 40-50 seconds
9/6 Cals: 20-30 seconds
WORKOUT STRATEGY & FLOW
Row: You should focus on long, strong pulls with each row stroke. The assault bike will heavily affect legs (especially in later sets) so you should be prepared for this to happen. Breathing with each pull will assist you in better pacing and assist in preventing burning out early.
Bike: Fatigue from the bike will build up across rounds. Utilize the strategy of ramping the bike up for 4-5 seconds and then coasting to a moderate/high intensity pace is a solid strategy for smaller rep requirements as seen in this workout.
SCALING
The SCALING aim is for you to stay within the target time frame with high intensity.
Scaling option to finish near the target score:
3 sets
15-12-9
Calorie Row (OR Ski)
Calorie Assault Bike (OR 12-10-8 Calories Echo Bike)
-Rest 1:1 b/t sets-
*Females Calories: 12-10-8 (10-8-6 Echo Bike)