WEDNESDAY 8.24.22
Lowry CrossFit – CrossFit
PLEASE continue to reserve classes through the Wodify app and cancel classes you are unable to make.
1: Push Press (5X5)
5 Push Press @ 60%
5 Push Press @ 65%
5 Push Press @ 70%
5 Push Press @ 75%
5 Push Press @ 75%+
* Based off of 1RM Push Press
2: Metcon (Weight)
Pause Front Squat 5×3
3 Front Squat @ 5/10 RPE
3 Front Squat @ 6/10 RPE
3 Front Squat @ 6/10 RPE
3 Front Squat @ 7/10 RPE
3 Front Squat @ 7/10 RPE
*3 second pause in the hole
3: Metcon (Weight)
Clean Pull + Power Clean + Clean 4×3
1 Clean Pull + 1 Power Clean + 1 Clean @ 65%
1 Clean Pull + 1 Power Clean + 1 Clean @ 70%
1 Clean Pull + 1 Power Clean + 1 Clean @ 75%
1 Clean Pull + 1 Power Clean + 1 Clean @ 75%
* Based off of 1RM Clean
4: Power Clean (5-4-3-2-1-1)
5 Power Cleans @ 5/10 RPE
4 Power Cleans @ 6/10 RPE
3 Power Cleans @ 6.5/10 RPE
2 Power Cleans @ 7/10 RPE
1 Power Clean @ 7.5/10 RPE
1 Power Clean @ 7.5/10 RPE
* Based off of 1RM Power Clean
** These should be cycled! **
MC: “Supreme Pizza” (AMRAP – Rounds and Reps)
AMRAP 10 minutes
250m Row
10 Strict Ring Dips
15 GHD situps
20 Pull Ups
TARGET SCORE
Target Rounds: 3+
Minimum Rounds before scaling: 2.5
STIMULUS and GOALS
How to Pace: STEADY! We’d like you to hold the same intensity throughout this entire workout. Think of it like a 1.5 mile run at a pace that is moderate/fast.
How it should Feel: MUSCULAR ENDURANCE. The Upper Body Gymnastic work will likely be the limiting factor with some potential CARDO if you can move fast enough.
WORKOUT STRATEGY & FLOW
Row: Smooth and steady through all of these.
Strict Ring Dips: These go quick, so pace them if they aren’t your jam.
GHD situps: Steady Pace throughout with focused leg drive on the turn around.
Pull Ups: Smooth and unbroken is the goal here! Use lots of hip power to save your shoulders.
SCALING
The SCALING aim: Keep the pace moving.
Scaling option to finish near the target score:
AMRAP 10 minutes
200m Row
5 Strict Ring Dips
10 GHD situps
15 Pull Ups