WEDNESDAY 8.31.22
Lowry CrossFit – CrossFit
PLEASE continue to reserve classes through the Wodify app and cancel classes you are unable to make.
1: High Hang Muscle Clean (3X5)
5 High Hang Muscle Clean @ 5 RPE
5 High Hang Muscle Clean @ 6 RPE
5 High Hang Muscle Clean @ 6.5 RPE
2: Metcon (Weight)
Hang Clean + Push Jerk 5×4
3 Clean From the Hang + 1 Push Jerk @ 5.5/10 RPE
3 Clean From the Hang + 1 Push Jerk @ 6/10 RPE
3 Clean From the Hang + 1 Push Jerk @ 6.5/10 RPE
3 Clean From the Hang + 1 Push Jerk @ 7/10 RPE
3 Clean From the Hang + 1 Push Jerk @ 7/10 RPE
3: Clean Pull (5X3)
3 Clean Pulls @ 85% 1 RM Clean
3 Clean Pulls @ 85% 1 RM Clean
3 Clean Pulls @ 85% 1 RM Clean
3 Clean Pulls @ 85% 1 RM Clean
3 Clean Pulls @ 85% 1 RM Clean
MC: “Bike to Work” (Time)
For Time:
50 Toes to bar
3 mile bike (OR 5000m Bike Erg) or 150/120 Cal AAB
50 Chest to bar Pull Ups
3 mile bike (OR 5000m Bike Erg) or 150/120 Cal AAB
*Sub 125/100 Calorie Echo Bike OR 150/120 Calorie Assault Bike if needed
TARGET SCORE
Target Time: sub 45 minutes
Time Cap: 1 hour
STIMULUS and GOALS
How to Pace: STEADY & GRIND!! Not a workout that is won off the start. Whether you bike or erg we need to push and try to stay consistent on gymnastics.
How it should Feel: CARDIO!!
That last bike is where the push is at. Hang in there and sell out on the leg of the bike.
WORKOUT STRATEGY & FLOW
Toes to Bar: Quick sets with little to no lost time. If you can go big, not to failure, and then finish with some fast sets.
Bike: First one is moderate while trying not to blow up. Keep the hands somewhat relaxed while controlling your breathing pattern. Second bike is the end so recover the first couple 100m and then time to grind!
Chest to Bar: Legs will be tight, heart rate will be jacked, so maybe hit a comfortable set, take a little breather and then settle into small quick reps. Be disciplined with your rest because it will be very tempting to overdo it..
SCALING
The SCALING aim should allow for steady work while staying in the time cap.
Scaling option to finish near the target score:
30 Toes to bar
2 mile bike (OR 3000m Bike Erg)
30 Chest to bar Pull Ups
2 mile bike (OR 3000m Bike Erg)
*Sub 75/60 Calorie Echo Bike OR 90/75 Calorie Assault Bike if needed