Lowry CrossFit – CrossFit
PLEASE continue to reserve classes through the Wodify app and cancel classes you are unable to make.
1: Metcon (Weight)
Weighted Strict Ring Dips
[BASED ON MAX SET OF STRICT RING DIPS FROM WEEK 1]
5-10 Unbroken: 3-2-1-1-1
10+ Unbroken: 4-3-3-2-1
*Build in weight each set.
*Rest as needed between sets.
– If you haven’t completed a max set of strict ring dips, perform that in place of this piece today so we have a score moving forward.
– The weights we should use for our sets should be challenging, but all sets should be completed unbroken.
– Score: Record weights used each set.
STRICT RING DIPS
– Remove Weight
– Banded Ring Dips
– Box or Bar Dips
– Deficit Push-Ups
2: Muscle Snatch (5X5)
– Let’s focus on a speedy extension of the hips through the middle and fast elbows during the turn over.
– No score bar here to ensure that weights stay at true technique loads.
3: Power Snatch (5X2)
2 Power Snatches
All Sets @ 73-78% of 1RM Snatch
– These reps do not need to be touch and go. Feel free to drop from the top and fully reset between.
– Focus on keeping the bar moving up, not out, with speed under the bar.
– Rest as needed between sets.
– Score: Enter all weights
4: Metcon (Weight)
Snatch Push Press
5 Snatch Push Presses + 1 Overhead Squat
All Sets @ 70% of 1RM Snatch
– All sets will be taken out of a rack.
– The bar should be push pressed out of the back rack position.
– We will complete this as one unbroken complex.
– Score: Enter weight used across all sets.
MC: “Nicknack” (AMRAP – Reps)
400 Meter Row
Max Strict Handstand Push-Ups
– CONDITIONING CATEGORY: Threshold
– 400M ROW: About 2:00.
– STRICT HSPU: 5 rep minimum. Modify if needed. Less than 1:00 effort.
– SCORE: Total strict handstand push-up reps.
– Steady recovery pace on the row.
– Kick up to the wall when you are ready to hit a set of 5 or more. Take up to 15s of rest before kicking up if needed.
400 METER ROW
– Reduce Distance
– 800m Bike
– 300m Run
– 300m Ski
– 22 x 10m Shuttle Runs
MAX STRICT HANDSTAND PUSH-UPS
– Use 1-2 AbMats
– Max Dumbbell Strict Presses
– Max Push-Ups
EC: Metcon (Time)
500 Meters at Easy Pace (10k Pace)
400 Meters at Moderate Pace (5k Pace)
300 Meters at Fast Pace (Mile Pace)
*3 Minutes Rest Between Sets
*1 Set = 1,200m
100 METER RUN
– 125m Row
– 100m Ski
– 250m Bike