FRIDAY 1.7.2022
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
4 Minute Easy Bike, Row, Ski, or Run
2 Rounds: 10 Banded Pass Throughs + 5 Band Overhead Squats + 30s Band Overhead Squat Hold
2 Minute PVC Lat Stretch (1 Minute/Arm)
1 Round Of Snatch Biased Barbell Warmup:
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Strict Presses
5 Snatch Grip Stiff Legged Deadlifts
5 Overhead Squats
Then…
30 Plank To Push-Up
30 Banded Pull-Aparts
1: Squat Snatch (CUSTOM)
All Percentages Based Off 1RM Snatch]
3 Reps @ 40%
3 Reps @ 50%
3 Reps @ 60%
2 Reps @ 75%
2 Reps @ 80%
1 Rep @ 85% (record and notate)
Rest 1-3 Minutes Between All Sets.
INTENTION: Getting 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.
2: Deadlift (CUSTOM)
[Percentages Based Off 1RM Deadlift]
5 Reps @ 40%
5 Reps @ 50%
5 Reps @ 60%
Rest 1-2 Minutes Between Sets.
INTENTION: With this being a deload week, we are lowering the volume of our lifts this week.
SCORE: Enter weights for each set.
MC: “Push to. Start” (Time)
For Time:
2-4-6-8-10:
Wall Walks
Deadlifts 275 / 185 lb
Double Unders (10x)
CONDITIONING CATEGORY: Threshold
WALL WALKS: 2 reps should take less than 1:00.
DEADLIFTS: 2 reps should take less than 30s.
DOUBLE UNDERS: 20 reps should take less than 30s.
FLOW: Complete 2 wall walks, 2 deadlifts, and 20 double unders. Then complete 4 wall walks, 4 deadlifts, and 40 double unders. Continue in this fashion adding 2 wall walks, 2 deadlifts, and 20 double unders each round until you’ve completed all 5 rounds.
SCORE: Time
WALL WALKS
– Reduce Reps
– Only Move The Feet (Not Hands)
– 2 Wall Walks = 25ft Handstand Walk
– 2 Wall Walks = 4 Double Dumbbell Strict Presses
DEADLIFTS
– Reduce Reps
– Reduce Load
– Sub Dumbbells
DOUBLE UNDERS
– Reduce Reps
– 30s Time Cap Per 20 Double Unders
– Line Hops (Same Number)
– 30-60-90-120-150 Single Unders