WEDNESDAY 2.16.22

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)

Coaches Choice

MC: “XOXO” (Time)

2 Sets

200m Run

20 Toes to Bar

200m Run

10 Strict Handstand Push Ups

200m Run

-Rest 1:1 b/t sets-
TARGET SCORE

Target Time Each Set: Sub 5 minutes

Time Cap Each Set: 7 minutes

STIMULUS and GOALS

How to Pace: CHALLENGE! Simple combination of movements here. The running is there more to get you fatigued than anything but we want to choose a pace that will allow us to hold on to big toes to bar and handstand push up sets.

How it should feel: GASSY! The 1:1 built in rest will allow you to keep a fast pace and be a bit gassed by the end of each interval.

WORKOUT STRATEGY & FLOW

Run: A moderate-faster pace will be the way to go here. Because the runs are so short you should be able to be more aggressive and not have it hurt you too much in the workout.

Toes to Bar: It might be harder to hold on for bigger here but be aggressive in your sets and try to keep it to no more than 3 sets.

Strict Handstand Push Up: As with the toes to bar we want to try to keep these in as few of sets as possible. Your kip staying nice and smooth will result in less fatigue for you and lead to more success throughout. However, if you need to break do it because you don’t want to go to failure.

SCALING

The SCALING aim is to try to keep the toes to bar and strict handstand push ups as close to unbroken as possible throughout all the sets.

Scaling option to finish near the target score:

2 Sets

200m Run

15 Toes to Bar

200m Run

5 Strict Handstand Push Up

200m Run

-Rest 1:1-

1: Back Squat (5-4-3-2)

5 Back Squat @ 65%

4 Back Squat @70%

3 Back Squat @ 75%

2 Back Squat @ 80%

* Rest as needed between sets *

EC1: Metcon (Weight)

Back Squat and Power Clean & Jerk
You will do 6 sets of 1 reps of each movement (6 total Back Squats and 6 total Power Clean & Jerks)

1 Back Squat x 6 sets @85% of 1RM

– Superset with Power Clean + Push Jerk (Building to a heavy single for the day in 6 sets)

– You will need 2 barbells

Transition should be less then 30 seconds. You may then rest as needed after the Power Clean and Push Jerk.

Back Squat Weight stays the same (85%) while Power Clean + Push Jerk should increase across the 6 sets.

EC2: Power Snatch (10-8-6-4-2)

10 Power Snatch @ 50% 1 RM Snatch

8 Power Snatch @ 55-60% 1 RM Snatch

6 Power Snatch @ 60-65% 1RM Snatch

4 Power Snatch @ 65-70% 1 RM Snatch

2 Power Snatch @ 75-80% 1 RM Snatch

– complete sets unbroken