WEDNESDAY 2.23.22
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: “Quaking Aspen” (No Measure)
18 Minute EMOM
3 rounds
Minute 1: 15/12 Calorie Bike Erg (OR 150m Run)
Minute 2: 10 Box Jumps (24″/20″)
Minute 3: 15/12 Calorie Assault
Minute 4: 3 Muscle Ups
Minute 5: 150m Run Or 150M Row
Minute 6: 25’ Handstand Walk or 2-3 Wall Walks
TARGET SCORE
SCORE is checkbox for completion
Target time each minute: Sub 45 seconds
Time cap each minute: 55 seconds
STIMULUS and GOALS
How to Pace: GRIND! This is one of those workouts where pace should be a active recovery and just move. Just trying to get a sweet going and knock the rust off on some movements. Goal should be to work for 30-40 seconds and have at least 20 seconds of rest.
How it should Feel: GASSY! A workout like this is no walk in the park. Volume is high with short rest to recover. Make sure everything is comfortable.
WORKOUT STRATEGY & FLOW
Bike/Echo/Run: Pacing is moderately fast but not a max effort. Control your heart rate and try to find a pace early that allows you to finish within the target time.
Box Jumps: Steady pacing, be explosive and land softly on the box. As always, we recommend stepping down and reset to avoid the risk of injury.
Muscle Ups/Handstand Walk: Unbroken! This will be good skill work under duress so scale reps and distance if needed.
SCALING
The SCALING aim is to keep sets unbroken/non-stop with at least 20 seconds of rest.
Scaling option to finish near the target score:
3 rounds
Min 1: 12/10 Calorie Bike Erg (OR 150m Run)
Min 2: 10 Box Jumps (20″/16″)
Min 3: 12/10 Calorie Assault Bike
Min 4: 3 Bar Muscle Ups
Min 5: 150m Run or 150m Row
Min 6: 30 second Handstand Walk (practice) or 1-2 Wall Walks
1: Back Squat (8-6-4-2)
8 Back Squat @ 55%
6 Back Squat @ 65%
4 Back Squat @ 75%
2 Back Squat @ 85%
* Rest as needed between sets *
EC1: Snatch (10-8-6-4-2)
10 Snatch @ 50% 1 RM Snatch
8 Snatch @ 55-60% 1 RM Snatch
6 Snatch @ 60-65% 1RM Snatch
4 Snatch @ 65-70% 1 RM Snatch
2 Snatch @ 75-80% 1 RM Snatch
– complete sets unbroken
* Rest as needed between sets *
EC2: Metcon (Weight)
1 Back Squat x 5 sets @90% of 1RM (9/10 RPE)
– Superset with Power Clean + Push Jerk (Building to a heavy single for the day in 6 sets)
– You will need 2 barbells
* Rest as needed between sets *
How to approach the lifts
Record each set as your score for load
Superset means once the Back Squat is complete try and go right into Power Clean and Push Jerk with little rest between (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 (90%) while Power Clean + Push Jerk should increase across the 5 sets.
Ec2: Metcon (Weight)
1 Power Clean & Push Jerk for load x 5 working sets
– Superset with Back Squats
– You will need 2 barbells
* Rest as needed between sets *
Record each set as your score for load
Superset means once the Back Squat is complete try and go right into Power Clean and Push Jerk with little rest between (transition should be less then 30 seconds).
Back Squat Weight stays the same (90%) while Power Clean + Push Jerk should increase across the 5 sets.