WEDNESDAY 5.4.22
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
Hip Halo
Coaches Choice
1: Metcon (Weight)
AT Parallel Box Squat 5-5-4-4-4
5 Parallel Box Squats @ 7/10 RPE
5 Parallel Box Squats @ 8/10 RPE
4 Parallel Box Squats @ 9/10 RPE
4 Parallel Box Squats @ 9.5/10 RPE
4 Parallel Box Squats @ 10/10 RPE
2: Metcon (4 Rounds for reps)
Bench Press & Push Ups: 5-5-4-4-4
5 Bench Press @ 7.5/10 RPE
AMAP in :30 of Push Ups
Rest as needed
5 Bench Press @ 8/10 RPE
AMAP in :30 of Push Ups
Rest as needed
4 Bench Press @ 8.5/10 RPE
AMAP in :30 of Push Ups
Rest as needed
4 Bench Press @ 9/10 RPE
AMAP in :30 of Push Ups
Rest as needed
4 Bench Press @ 10/10 RPE
MC: “The Boogie Man” (3 Rounds for calories)
3 Sets:
AMRAP 2 Minutes
3 Power Cleans (225/155)
10 Bar Muscle Ups
Max Calorie AAB
-Rest 4 Minutes between sets-
TARGET SCORE
Target Calories each set: 20/16+
Minimum Calories before Scaling each set: 10/8
STIMULUS and GOALS
How to Pace: SPRINT! We have a big amount of rest built in so you can start and stay fast!
How it should Feel: GASSY! The intensity here and bike will keep you out of breath and ready for the rest!
WORKOUT STRATEGY & FLOW
Power Cleans: These can be quick singles or touch’n go. We want you to hold a good position for each, especially with your flat and braced back. Don’t use over 80% of 1RM Power Clean.
Bar Muscle Ups: Unbroken is great! No more than 3 sets. Keep these smooth and utilize that kip!
Echo Bike: Hammer down here! Don’t slow and hold 85-90%+ pace!
You have to finish strong to get that calorie count!
SCALING
The SCALING aim is to keep intensity high and finish near target calories!
Scaling option to finish near the target score:
3 Sets:
AMRAP 2 Minutes
3 Power Cleans (185/125)
6 Bar Muscle Ups
Max Calorie Echo Bike
-Rest 4 Minutes between sets-