WEDNESDAY 4.27.22

26
Apr

WEDNESDAY 4.27.22

Lowry CrossFit – CrossFit

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

View Public Whiteboard

WU: Warm-up (No Measure)

2-3 rounds

10 Inchworm w/Push Up

5 Single Arm DB Bench Press R/L

1: Metcon (Weight)

Narrow Grip Bench Press 5×4
4 Narrow Grip Bench Press (Heavy)

Wide Push Ups x AMAP in :30

Rest as needed

4 Narrow Grip Bench Press (Heavy)

Wide Push Ups x AMAP in :30

Rest as needed

4 Narrow Grip Bench Press (Heavy)

Wide Push Ups x AMAP in :30

Rest as needed

4 Narrow Grip Bench Press(Heavy)

Wide Push Ups x AMAP in :30

Rest as needed

4 Narrow Grip Bench Press (Heavy)

Wide Push Ups x AMAP in :30

Rest as needed

*Score reps for push ups in notes.

MC: “Jupiter” (2 Rounds for reps)

2 Sets: (1 set every 9 minutes)

AMRAP 3 Minutes

4-3-2-1

Deadlifts (315/225)

*4 Bar Muscle Ups after each set

*Max Calorie Ski (OR Row) in remainder of 3 minutes

*Sub Max Meter Run or Calorie Bike if needed for Rx’d
TARGET SCORE

SCORE = TOTAL Reps each set

Target Reps each set: 56+ (aka 30+ calories)

Minimum Reps before scaling: 36 (aka at least 10 calories)

STIMULUS and GOALS

How to Pace: SPRINT into CHALLENGE! We are giving you a LOT of rest on purpose! That is because we want you to move FAST the entire 3 minutes. This workout is a fun descending ladder into max effort on an erg. Heavy weight paired with a strong advanced gymnastic movement will definitely push your endurance until the end. Goal is consistency, so don’t come out with a pace you know you can not keep.

How it should Feel: GASSY & MUSCULAR ENDURANCE! The Bar + Bar combo into an upper body driven Erg will tax your body in ways you haven’t felt before. Shake it out during the recovery and try to hold on.

WORKOUT STRATEGY & FLOW

Deadlift: Heavy but still maintainable for unbroken reps. Don’t use over 80% of your 1RM. Sets are small so get tight and drive your feet through the floor.

Muscle Up: The Good news is no matter what reps are manageable. Bad news is trying to find a rhythm without blowing up. Get a big kip every time and move at a pace that allows for consistent effort without long periods of rest between.

Ski Erg: Whatever is time is left we want to push, but not at an all out effort. Roll your arms out everytime and breathe through the motion.

SCALING (AKA 45+ Masters Rx)

The SCALING aim should allow for unbroken deadlifts without skill being the limiting factor on the muscle ups.

Scaling option to finish near the target score:

2 Sets: (1 set every 9 minutes)

AMRAP 3 Minutes

4-3-2-1

Deadlifts (275/185)

4-3-2-1

Bar Muscle Ups

Max Calorie Ski (OR Row) in remainder of 3 minutes

Sub Max Meter Run or Calorie Bike if needed for Rx’d

EC1: Metcon (Weight)

Pause Low Box Squat 5×3
3 Pause Low Box Squats (Pause for 2 seconds at the bottom) @ 6/10 RPE

3 Pause Low Box Squats (Pause for 2 seconds at the bottom) @ 7/10 RPE

3 Pause Low Box Squats (Pause for 2 seconds at the bottom) @ 8/10 RPE

3 Pause Low Box Squats (Pause for 2 seconds at the bottom) @ 9/10 RPE

3 Pause Low Box Squats (Pause for 2 seconds at the bottom) @ 10/10 RPE