WEDNESDAY 4.13.22
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)
Foam Roll
2-3 Rounds
200M row
10-12 Push-Ups
10 PVC Passes
1: Metcon (Weight)
Double DB Bench 5×10 & Barbell Bench Press AMRAP in :30
10 Dumbbell Bench Press (heavy)
AMAP in :30 Bench Press (95/55#)
Rest as needed
10 Dumbbell Bench Press (heavy)
AMAP in :30 Bench Press (95/55#)
Rest as needed
10 Dumbbell Bench Press (heavy)
AMAP in :30 Bench Press (95/55#)
Rest as needed
10 Dumbbell Bench Press (heavy)
AMAP in :30 Bench Press (95/55#)
Rest as needed
10 Dumbbell Bench Press (heavy)
AMAP in :30 Bench Press (95/55#)
Rest as needed
* You will do 5 sets of 10-10-10-10-10 Double DB Bench Press (50 total reps) and 5 sets of as many reps as possible of barbell bench press in 30 seconds (95/55#)
*Comment max reps in DB Bench for Load
* Focus: Select a weight that you can control when sitting back to start and sitting up to finishing set. Lay back on a flat bench with a dumbbell in each hand. Extend arms to the ceiling. Lower dumbbells down to the outside of the chest. Do not drop the dumbbells. To avoid injury, bring the knees up to meet the dumbbells and sit up with them. If you have to drop them to deload, you’ve gone too heavy.
MC: “Easter Bunny” (Time)
For Time:
60-50-40-30-20-10
Calorie Bike Erg
*50ft Handstand Walk after each set or 5 wall walks
*Ladies Calories: 40-32-24-16-8
*You may sub Row (same calories) or Run 600-500-400-300-200-100m for Rx’d
TARGET SCORE
Target Time: 13-15 minutes
Time Cap: 17 minutes
STIMULUS and GOALS
How to Pace: STEADY into a CHALLENGE pace. This starts off where it seems like all you are doing is biking. then the script flips and it’s all handstand walking. Start smooth and as the calories decrease the pacing should ramp up.
How it should Feel: CARDIO! The long duration of bike and handstand walking will keep the heart rate elevated. Find your breathing pattern early on and control it.
WORKOUT STRATEGY & FLOW
Bike: Start off moderate (75%) and look to increase if handstand isn’t affected at all when you reach the 4th round/set of calories. Focus on maintaining a consistent RPM with damper at a smart, sustainable setting (usually about damper 5-6 for males and 4-5 for females). Keep hands relaxed on the handles with loose shoulders and consistent breaths.
Handstand Walk: 25ft increments at the very least. Advanced athletes should really try to push for unbroken if space allows.
SCALING (AKA 45+ Masters Rx)
The SCALING aim should allow increased pacing on the Bike and steady handstand walking.
Scaling option to finish near the target score:
For Time:
50-40-30-20-10
Calorie Bike Erg
*50ft Handstand Walk after each set
EC1: Metcon (Weight)
EXTRA CREDIT:
AT Parallel Wide Stance Box Squat 5×5
5 AT Parallel Wide Stance Box Squats @ 6/10 RPE
5 AT Parallel Wide Stance Box Squats @ 7/10 RPE
5 AT Parallel Wide Stance Box Squats @ 8/10 RPE
5 AT Parallel Wide Stance Box Squats @ 9/10 RPE
5 AT Parallel Wide Stance Box Squats @ 10/10 RPE
* Feet slightly wider than normal back squat width
* Rest as needed in between sets