WEDNESDAY 3.16.22
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: “They’ll never take… OUR FREEDOM!” (Time)
54 Pull Ups
30 Chest to bar Pull Ups
18 Bar Muscle Ups
120/90 Calorie Row
TARGET SCORE
Target Time: sub 13 minutes
Time Cap: 17 minutes
STIMULUS and GOALS
How to Pace: CHALLENGE: This workout is exactly what it looks like , Arm Wrecker! Push yourself while making smart, calculated breaks to avoid failure.
How it should Feel: MUSCLE ENDURANCE and GRIPPY! All pulling so ya, your arms are going to be fried. Be smart early on and don’t look back on the row.
WORKOUT STRATEGY & FLOW
Pull Ups/Chest to Bar/BMU: With these 3 movements we want to see reps completed in 2-4 sets. Break sooner than you think and don’t push to failure PLEASE!
Row: This is going to be the mental grind at the end of an arm pump. Really focus in on using a strong leg/hip drive to take a little pressure off your arms. Stay steady (70-75%) and look to push hard on the last 20 calories.
SCALING
The SCALING aim is to keep consistent and aggressive sets on the gymnastics while ending on a solid row pace.
Scaling option to finish near the target score:
48 Pull Ups
24 Chest to bar Pull Ups
12 Bar Muscle Ups
100/75 Calorie Row
1: Back Squat (4X2)
2 Back Squat x 4 sets
* Build to a heavy double for the day
EC1a: Metcon (Weight)
6 Front Rack Lunge x 5 sets
– Superset with Push Press + Push Jerk + Jerk (Building to a heavy single for the day in 5 sets)
– You will need 2 barbells
* Rest as needed between sets *
EC1b: Metcon (Weight)
1 Push Press + Push Jerk + Jerk for load x 5 working sets
– Superset with Front Rack Lunge
– You will need 2 barbells
* Rest as needed between sets *
EC2: Metcon (Weight)
Power Clean + Push Jerk Barbell Cycling: 10-8-6-4-2
1 Power Clean + 1 Push Jerk Barbell Cycling
Barbell Cycling x 5 reps (5 total power clean + 5 total push jerk = 10 alternating reps)
1 Power Clean + 1 Push Jerk Barbell Cycling x 4 reps (4 total power clean + 4 total push jerk = 8 alternating reps)
1 Power Clean + 1 Push Jerk Barbell Cycling x 3 reps (3 total power clean + 3 total push jerk = 6 alternating reps)
1 Power Clean + 1 Push Jerk Barbell Cycling x 2 reps (2 total power clean + 2 total push jerk = 4 alternating reps)
1 Power Clean + 1 Push Jerk Barbell Cycling x 1 reps (1 total power clean + 1 total push jerk = 2 alternating reps)
*Start light and Build up in weight each set
*Rest as needed between sets