FRIDAY 10.15.21

14
Oct

FRIDAY 10.15.21

Lowry CrossFit – CrossFit

PLEASE continue to reserve classes through the Wodify app and cancel classes you are unable to make.

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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.
Stimulus

– 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.

Modifications

STRICT RING DIPS

– Remove Weight

– Banded Ring Dips

– Box or Bar Dips

– Deficit Push-Ups

2: Muscle Snatch (5X5)

Stimulus

– 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)

Power Snatch

5 Sets:

2 Power Snatches

All Sets @ 73-78% of 1RM Snatch

Stimulus

– 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

3 Sets:

5 Snatch Push Presses + 1 Overhead Squat

All Sets @ 70% of 1RM Snatch
Stimulus

– 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)

AMRAP 20:

400 Meter Row

Max Strict Handstand Push-Ups
Stimulus

– 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.

Strategy

– 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.

Modifications

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)

EXTRA CREDIT:

Run: Long

5 Sets:

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
Modifications

100 METER RUN

– 125m Row

– 100m Ski

– 250m Bike