FRIDAY 11.12.21
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)
FOAM ROLL & ACTIVATION
Foam Roll (~5:00)
Crossover Symmetry Shoulder Protocol (~5:00)
Crossover Symmetry Hip Halo Protocol (~5:00)
MOBILITY
1. Active Spiderman – 1:00
2. Pigeon Pose – 1:00/Side
3. KB Pec Smash – 1:00/Side
4. Barbell Thoracic Opener – 1:00
5. Russian Baby Makers – 1:00
GENERAL WARM-UP
3 Rounds:
1:00 Row
10 Banded Good Mornings
5 Push-Ups
3 Burpees
MOBILITY VIDEOS
https://www.youtube.com/watch?v=Vaco79moFgk
https://www.youtube.com/watch?v=NX4cM2Yzmjs
https://www.youtube.com/watch?v=K3jtDRlPauw
https://www.youtube.com/watch?v=jJy_V634M28
https://www.youtube.com/watch?v=7m7pOvQP4h4
1: Metcon (AMRAP – Reps)
[BASED ON MAX SET OF STRICT HANDSTAND PUSH-UPS]
5-9 Unbroken: 3-3-2-2-2
10-14 Unbroken: 5-4-3-3-2
15-19 Unbroken: 9-9-8-7-6
20-24 Unbroken: 12-12-10-8-6
25+ Unbroken: 18-16-14-10-6
Deficit: 2″/1″
– If you have not tested a max set of strict HSPU, do that in replacement of this piece. If you cannot complete 5+ reps, use a 5″ riser or 1-2 abmats going forward.
– Score: Enter reps completed for each set.
DEFICIT STRICT HSPU
– Regular Strict HSPU
– Regular Strict HSPU w/ 1-2 AbMats
– Push-Ups
2: Power Snatch (5X2)
*78-83% of 1RM Snatch
– Reps do not need to be completed touch and go. Feel free to drop from the top and reset between.
– Rest as needed between sets.
– Score: Enter weights
MC: “Dance with the Devil” (Time)
15-12-9-6:
Double Dumbbell Devil’s Presses 50 / 35 lb’s
Calorie Row
Directly Into…
6-9-12-15:
Dumbbell-Facing Burpees
Calorie Row
– CONDITIONING CATEGORY: Threshold
– DEVIL PRESS: Less than 30s for every 3 reps.
– ROW: Less than 45s for every 6 cals.
– DB FACING BURPEES: Less than 45s for every 6 reps.
– SCORE: Time
– CONDITIONING CATEGORY: Threshold
– DEVIL PRESS: Less than 30s for every 3 reps.
– ROW: Less than 45s for every 6 cals.
– DB FACING BURPEES: Less than 45s for every 6 reps.
– SCORE: Time
– Steady, consistent pace on the devil’s presses.
– Strong effort on the row but we should be able to get off and get right back to work on the devil’s presses.
– Pace burpees and push the row OR push the burpees and pace the row. Pick one of the 2 movements to GO on and recover a bit on the other.
DOUBLE DUMBBELL DEVIL’S PRESSES
– Reduce Reps
– Reduce Load
– Single Dumbbell
15|12|9|6 CALORIE ROW
– 15|12|9|6 Cal Bike Erg
– 12|9|6|3 Assault Or Echo Bike
– 12|9|6|3 Cal Ski
– 12|9|6|3 Cal Air Run
– 15|12|9|6 x 10m Shuttle Runs
DUMBBELL-FACING BURPEES
– Reduce Reps
– Regular Burpees
EC: Metcon (No Measure)
EXTRA CREDIT:
[WARM-UP]
8 Minute Ramp Up From Easy-Moderate Pace
[MAIN SET]
6 Sets:
6 Minutes at Moderate Pace
1 Minutes at Easy Pace
[COOL DOWN]
5 Minute Ramp Down From Moderate-Easy Pace
– MODERATE PACE: 70-80 RPM with damper as high as you can maintain these RPM. If using a different bike, aim for 5-7 RPE (Rate of Perceived Exersion).
– EASY PACE: 60-70 RPM on a lower damper setting. If using a different bike, aim for 2-3 RPE.
– SCORE: Total meters during main set (including the easy’s)