FRIDAY 1.21.22
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)
For Quality:
3 Minute Foam Roll
2 Minute Easy Bike, Row, Ski, or Run
3 Rounds: 3 PVC Pausing Overhead Squats (5s In Bottom) + :30s Tuck Hold On Paralettes + 15 Banded Good Mornings
2 Minute Barbell Banded Lat Stretch (Each Arm)
1 Round Of Snatch Biased Barbell Warmup
Then…
1:00 Plank
1:00 Banded Pull Aparts
1:00 Banded Good Mornings
1: Squat Snatch (CUSTOM)
All Percentages Off 1RM Snatch:
3 Reps @ 40%
3 Reps @ 50%
3 Reps @ 60%
3 Reps @ 75%
2 Reps @ 80%
1 Rep @ 85%
Rest 1-3 Minutes Between All Sets.
INTENTION: Getting some technique work in and lots of touches on the squat snatch. Reps can be completed as touch and go reps or singles at each percentage. If you miss 3 snatches at any percentage, stop there.
PR’S: Make sure your PR’s are up to date so that the percentages are correct.
SCORE: Enter weights for the squat snatches only.
MC: “The Joker” (Time)
1 Toes to Bar, 10 Deadlifts
2 Toes to Bar, 9 Deadlifts
3 Toes to Bar, 8 Deadlifts
4 Toes to Bar, 7 Deadlifts
5 Toes to Bar, 6 Deadlifts
6 Toes to Bar, 5 Deadlifts
7 Toes to Bar, 4 Deadlifts
8 Toes to Bar, 3 Deadlifts
9 Toes to Bar, 2 Deadlifts
10 Toes to Bar, 1 Deadlift
CONDITIONING CATEGORY: Grind. This is also a benchmark workout last completed on 5.24.19.
TOES TO BAR: No more than 3 sets on the later rounds.
DEADLIFTS: No more than 2 sets on any round.
FLOW: Each round, the toes to bar reps will increase by 1 while the deadlifts reps will decrease by 1.
SCORE: Total Time.
TOES TO BAR
– Toes To As High As Possible
– Knees To Chest
– V-Ups
– 2x AbMat Sit-Ups
DEADLIFTS
– Reduce Loading
– Sub Dumbbells
EC: Metcon (Time)
EXTRA CREDIT:
Handstand Push-Ups
For Time:
“X” Kipping Deficit Handstand Push-ups (4″/2″)
INTENTION: Complete the same number you completed in last weeks row/handstand push-up piece on 1/11/22 (score linked). If you didn’t do that piece, complete somewhere between 45-60 reps for time.
SCORE: Total time. Record your reps in your notes.
KIPPING DEFICIT HSPU
– Reduce/Remove Deficit
– Use 5″ Riser (No Deficit)
– Use AbMat (No Deficit)
– Sub Strict HSPU
– Sub Push-Ups
– Sub Double Dumbbell Push Presses