WEDNESDAY 4.20.22
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
Coaches Choice
1: Metcon (Weight)
Wide Grip Bench Press 5×8
8 Wide Grip Bench Press @ 7/10 RPE
AMAP in :30 Close Grip Push Ups
Rest as needed
8 Wide Grip Bench Press @ 8/10 RPE
AMAP in :30 Close Grip Push Ups
Rest as needed
8 Wide Grip Bench Press @ 8.5/10 RPE
AMAP in :30 Close Grip Push Ups
Rest as needed
8 Wide Grip Bench Press @ 9/10 RPE
AMAP in :30 Close Grip Push Ups
Rest as needed
8 Wide Grip Bench Press @ 10/10 RPE
AMAP in :30 Close Grip Push Ups
* You will do 5 sets of 8 wide grip bench press (40 total reps) and 5 sets of as many close grip push ups that you can perform in :30 seconds.
* Comment your max reps in the notes section.
* Don’t worry about hitting a percentage! Just worry about the RPE’s
MC: “Reece’s” (4 Rounds for time)
4 Sets
200m Run
10 Chest to Bar Pull Up
5 Wall Walks
200m Run
-Rest 1:1 after each set-
TARGET SCORE
Target Time each set: sub 3 minutes
Time Cap each set: 4 minutes
STIMULUS and GOALS
How to pace: SPRINT! These are hard effort sets.
How it should Feel: Pain! This workout is going to hurt. We are working on building our high skill gymnastics volume while having a high heart rate.
WORKOUT STRATEGY & FLOW
Run: This is not an all out sprint, but it is a hard effort. Aim to maintain your run pace throughout all sets.
Chest to bar: Aim to keep these unbroken throughout.
Strict handstand push ups: aim for 1-2 sets throughout all 7 sets. If you know that these will blow up in later rounds, start out with smart and quick breaks, such as 4-3
SCALING
The SCALING aim is to keep consistent sets on the gymnastics while maintaining a solid run pace.
Scaling option to finish near the target score:
7 Sets
200m Run
7 Chest to Bar Pull Up
7 Strict Handstand Push Up
200m Run
*1:1 Work:Rest
EC: Metcon (Weight)
Tempo Below Parallel Box Squats 5×5
5 Tempo Below Parallel Box Squats @ 6/10 RPE
5 Tempo Below Parallel Box Squats @ 7/10 RPE
5 Tempo Below Parallel Box Squats @ 8/10 RPE
5 Tempo Below Parallel Box Squats @ 9/10 RPE
5 Tempo Below Parallel Box Squats @ 10/10 RPE
*The tempo is 5 seconds down, pause at the bottom, explode up
*The intention behind these is to STICK TO THE TEMPO. Do not go off of percentages, go off of RPE’s.
*rest as needed between sets