WEDNESDAY 3.30.22

29
Mar

WEDNESDAY 3.30.22

Lowry CrossFit – CrossFit

Deload Week

This is our deload week and you’ve earned a little extra rest!
We are providing much less volume as a typical week so we can let our bodies have a break. If you need even more rest on some days of this week then take it!

PLEASE continue to reserve classes through the Wodify app and cancel classes you are unable to make.

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WU: Warm-up (No Measure)

Foam Roll

Hip Halo

2-3 Sets

1:00 Row (easy to moderate)

10 Goblet Squat (Moderate-Heavy)

10 Hanging Scap Retraction, 10 Kip to Swing, 3 Strict Pull Ups

1: Metcon (Weight)

Pause Front Squat (pause for 2 seconds) + Front Squat: 2-2-2-2-2
1 Pause Front Squat + 1 Front Squat @ 6/10 RPE

1 Pause Front Squat + 1 Front Squat @ 6.5/10 RPE

1 Pause Front Squat + 1 Front Squat @ 7/10 RPE

1 Pause Front Squat + 1 Front Squat @ 7/10 RPE

1 Pause Front Squat + 1 Front Squat @ 8/10 RPE

* Rest 60-90 seconds between sets *

MC: “Vengeance” (No Measure)

5 Sets (EMOM)

6 Double Dumbbell Front Squats (2×50/35)

6 Burpee over dumbbells

-straight into-

10 Sets (EMOM)

3 Sandbag Cleans (100/70)

3 Bar Muscle Ups

*Sub 3 Power Cleans (135/95) if needed for Rx’d
TARGET SCORE

SCORE = Checkmark

Target time each minute: sub 30 seconds

Time cap each minute: 45 seconds

STIMULUS and GOALS

How to Pace: SPRINT! Small sets means it’s time to gooooo! The total volume will add up so find the line between an aggressive pace and all out sprint!

How it should Feel: GASSY! The intensity on this one should have you out of breath and loving those rest breaks!

WORKOUT STRATEGY & FLOW

Double Dumbbell Front Squats: Smooth and ALL Unbroken is the aim. It should be a quick clean into your reps each round. Keep good positioning!

Dumbbells Facing Burpees: Fast and furious here! The dumbbells can be set together for these. Same as bar facing burpees. Just hop over.

Sandbag Cleans: Clean, toss over shoulder and turn around and pick it up immediately. Only 3 reps each round means we want to be efficient.

Bar MuscleUps: Take a breather before jumping up and try to knock them out unbroken each round. The reps will add up since it’s a total of 50 so you may need to start breaking them up so you don’t lose the stimulus of the cleans.

SCALING

The SCALING aim is to use appropriate loading and reps

Scaling option to finish near the target score:

5 Sets

6 Double Dumbbell Front Squats (2×40/25)

6 Burpees

-rest 1:1 b/t sets-

-straight into-

10 Sets

3 Sandbag Cleans (70/50)

1 Bar Muscle Up (OR 3 Box Bar Muscle Ups)

-rest 1:1 b/t sets-

*Sub 3 Power Cleans (95/65) if needed

**Go back and forth with a partner if one is available (instead of 1:1 rest). Still considered Rx’d

EC1: Snatch Balance (3-2-2-1-1)

3 Snatch Balance @ 6/10 RPE

2 Snatch Balance @ 6.5/10 RPE

2 Snatch Balance @ 6.5/10 RPE

1 Snatch Balance @ 7/10 RPE

1 Snatch Balance @ 7/10 RPE

* Rest rest 60-90 seconds between sets *

EC2: Metcon (Weight)

Power Snatch + Snatch: 2-2-2-2-2
1 Power Snatch + 1 Snatch @ 6/10 RPE

1 Power Snatch + 1 Snatch @ 6.5/10 RPE

1 Power Snatch + 1 Snatch @ 6.5/10 RPE

1 Power Snatch + 1 Snatch @ 7/10 RPE

1 Power Snatch + 1 Snatch @ 7/10 RPE

* Rest 60-90 seconds between sets *