TUESDSAY 4.5.22
Lowry CrossFit – CrossFit
PLEASE continue to reserve classes through the Wodify app and cancel classes you are unable to make.
WU: Warm-up (No Measure)
Movement Prep/Activation and Increasing Heart Rate
1-2 Sets:
250m Ski OR Row (Easy/Moderate Pace)
5 One Arm Hang & Shrug (each side)
10 Standing Banded Arch Hollows
5 Body Row on Bar (OR Ring Rows)
10 Box Step Ups
5 Inch Worms
MC: “Stayin Alive” (4 Rounds for time)
4 Sets
AMRAP 3 Minutes
20 Chest to Bar PullUps
10 Box Jump Overs (24″/20″)
Remainder of time complete max effort Wall Walks
-rest 1 minute between rounds
TARGET SCORE
Score is number of WALL WALKS ONLY
Target Reps each set: 8+
Minimum Reps before scaling each set: 2
STIMULUS and GOALS
How to Pace: SPRINT. 3 minutes will go fast! Go out hard to finish the first 2 movements, so you will have time in the walk walks to maintain unbroken sets and consistent movement. This is a “go” type workout so you work to have plenty of time in the Wall Walks.
How it should Feel: GASSY!. You are going to feel super winded from these high intensity sets.
WORKOUT STRATEGY & FLOW
Chest to bar: We want to try to do this in quick sets with little rest if we jump down to break. If you know that you will need to break, focus on smart sets from the beginning to keep the rest portion short.
Box jump overs: Push the pace here to get to the wall. You may clear the box or jump on and over. We don’t recommend rebounding them all.
Wall walks: Pick a pace and stick with it! Try to slow down breathing and use muscles and tension to get max effort each set on theses. Try to find a rhythm that you can hold for the remainder of each set.
SCALING
The SCALING aim is to keep the intensity up and not fall off in wall walk reps. If you find you are running out of time due to Chest to Bar Pullups taking too long [you are on the rig more than 60-70 seconds], then take the number down to 14 or less Chest to Bar Pull Ups.
Scaling option to finish near the target score:
4 Sets
AMRAP 3 Minutes
14 Chest to Bar Pull Ups
7 Box Jump Overs (24″/20″)
Remainder of time complete max effort Wall Walks
-rest 1 minute between rounds
1: Metcon (No Measure)
For Quality:
4 Rounds
10 Overhead Plate Situps
10 Hollow Rocks
10 Strict Hanging Leg Raise
10 Standing Banded Pallof Press (each side)
20 KB Front Rack Marches (each side)
*Rest 2:30 b/t sets
EC1: Metcon (Weight)
Snatch Push Press + Pause Overhead Squat (3 seconds at the top and bottom): 6-6-5
– 3 Snatch Push Press + 3 Pause Overhead Squat (3 seconds at the top and bottom) @ 70% 1 RM Snatch
– 3 Snatch Push Press + 3 Pause Overhead Squat (3 seconds at the top and bottom) @ 70% 1 RM Snatch
– 3 Snatch Push Press + 2 Pause Overhead Squat (3 seconds at the top and bottom) @ 75% 1 RM Snatch
*Rest as needed in between sets.