FRIDAY 10.1.21
Lowry CrossFit – CrossFit
PLEASE continue to reserve classes through the Wodify app and cancel classes you are unable to make.
1: Strict Ring Dips (C1) (CUSTOM)
Base Cycle 1
Strict Ring Dips
[BASED ON MAX UNBROKEN SET FROM WEEK 1]
5 Unbroken: 5-4-3-3-2
10 Unbroken: 9-9-8-7-6
15 Unbroken: 12-12-10-8-6
20 Unbroken: 18-16-14-10-6
25 Unbroken: 20-20-16-12-8
Stimulus
– We will be using our max reps score from last week to determine our work to do here.
– Take note of the amount of time needed between sets in order to see progress as we move forward with this progression.
– We are shooting to make these unbroken sets each time, but it’s OK if not.
– If you modified your ring dips in the previous weeks, use the same modification this week.
– Score: Â Enter All 5 Sets.
Modifications
STRICT RING DIPS
– Banded
– Box Dips
– Bench Dips
2: Metcon (Weight)
Snatch High Pull
5 Sets:
5 Snatch High Pulls @ Light Weights
Stimulus
– We want to move really well here. Speed and technique should take priority over load.
– Score: Enter all 5 weights.
3: Power Snatch (5X3)
Power Snatch
5 Sets:
3 Power Snatches @ 70-75%
Stimulus
– Rest as needed between sets.
– Reps do not need to be touch and go. Feel free to drop from the top and fully reset between reps.
– Score: Enter all 5 weights.
4: Metcon (Weight)
Snatch Push Press + Overhead Squat
4 Sets:
5 Snatch Push Presses + 1 Overhead Squat @ 65%
Stimulus
– All sets should be taken from a rack.
– The snatch grip push presses are performed from the back rack.
– All sets will be performed at the same weight across.
– Score: Enter load.
MC: “Cannoli” (Time)
Buy-In:
50/35 Calorie Assault Bike
3 Rounds:
15 Deadlifts 185 / 135 lb
30 Double Unders
15 Kipping Handstand Push-ups
30 Double Unders
Cash-Out:
50/35 Calorie Assault Bike
Stimulus
– Conditioning Category: Threshold
– The assault bike should take less than 4:00.
– The deadlifts should take less than 1:00 and should be completed in no more than 3 sets.
– The double unders should take less than 45s.
– The handstand push-ups should take less than 1:00 and should be completed in no more than 3 sets.
– Score: Time
Modifications
50/35 CALORIE ASSAULT BIKE
– 50/35 Echo Bike
– 50/35 Cal Air Run
– 50/35 Cal Ski
– 63/50 Cal Row
– 63/50 Cal Bike Erg
– 800m Run
– 60 x 10m Shuttle Runs
DEADLIFTS
– Reduce Weights
– Reduce Reps
– Double Dumbell or Kettlebell Deadlifts
– Weighted Reverse Lunges
DOUBLE UNDERS
– Reduce Reps
– 45 Single Unders
– 30 Line Hops
KIPPING HANDSTAND PUSH-UPS
– Reduce Reps
– Use 1-2 AbMats
– Hand-Release Push-Ups