WEDNESDAY 3.9.22

8
Mar

WEDNESDAY 3.9.22

Lowry CrossFit – CrossFit

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

View Public Whiteboard

MC: “The worst thing about prison was the dementors.” (No Measure)

16 Minute EMOM

4 Rounds

Minute 1: 20 Step back Lunges

Minute 2: 50 Double Unders

Minute 3: 10 Deadlifts (135/95)

Minute 4: 200m Row OR 200m Run

*Don’t go over 70% intensity
TARGET SCORE

Checkbox for completion

STIMULUS and GOALS

How to pace: Steady. Use this as a primer for Friday. Smooth is fast on all movements!

How it should Feel: CARDIO. You should get some blood flowing but not be completely out of breath or fried out.

WORKOUT STRATEGY & FLOW

This workout is a great way to work through some movements and get some intensity before the last week of the open is over! We’d like smooth, unbroken sets for all the movements. You should not work past the 40 second mark for any movement (except rowing can go to the 50 second mark)

SCALING

The SCALING aim

Scaling option to finish near the target score:

16 Minute EMOM

4 Rounds

Minute 1: 16 Step back Lunges

Minute 2: 30 Double Unders

Minute 3: 8 Deadlifts (135/95)

Minute 4: 160m Row

*Don’t go over 70% intensity

1: Back Squat (6X1)

1 Back Squat:

Build to a heavy single in 6 sets

EC1: Metcon (Weight)

Goblet Hold Step Up x 10
4 sets of 10 Goblet Hold Step Ups

– Superset with Push Press x 3 reps (Building to a heavy triple for the day in 4 sets)

– You will need 2 barbells

* Rest as needed between sets *

EC2: Metcon (Weight)

Push Press 3-3-3-3
3 Push Press for load x 4 sets:

– Superset with Goblet Hold Step Ups

– You will need 2 barbells

* Rest as needed between sets *

EC3: Metcon (Weight)

Power Snatch + Overhead Squat 8-6-4-2
1 Power Snatch + 1 Overhead Squat Barbell Cycling x 4 reps (4 total power snatch + 4 total Overhead Squat = 8 alternating reps)

1 Power Snatch + 1 Overhead Squat Barbell Cycling x 3 reps (3 total power snatch + 3 total Overhead Squat = 6 alternating reps)

1 Power Snatch + 1 Overhead Squat Barbell Cycling x 2 reps (2 total power snatch + 2 total Overhead Squat = 4 alternating reps)

1 Power Snatch + 1 Overhead Squat Barbell Cycling x 1 reps (1 total power snatch + 1 total Overhead Squat = 2 alternating reps)

*Start light and Build up in weight each set