FRIDAY 11.19.21

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 (5:00-10:00)

Target Any Sore Areas

MOBILITY (5:00-10:00)

1. KB Pec Smash – 1:00/Side

2. Barbell Forearm Smash – 1:00/Side

3. Banded Pass Throughs – 1:00

4. Knuckle Drags – 1:00

5. Russian Baby Makers – 1:00

ACTIVATION (6:00)

4 Rounds:

20s Banded Pull-Aparts

10s Banded Pull-Apart Hold

Into…

4 Rounds:

20s Hollow Hold

10s Rest

Into…

4 Rounds:

20s Glute Bridges

10s Rest

OPTIONAL GENERAL WARM-UP (9:00)

EMOM x 9 (3 Rounds):

Min 1: Any Machine

Min 2: 5 Push-Ups + 10 Sit-Ups + 15 Air Squats

Min 3: 10 Alternating Dumbbell Deadlifts + 5 Dumbbell Strict Presses Each Arm

MOBILITY VIDEOS

https://www.youtube.com/watch?v=K3jtDRlPauw

https://www.youtube.com/watch?v=Y4XkFEj_OX8

https://www.youtube.com/watch?v=k3dUSlXxYKo

https://www.youtube.com/watch?v=EyZOCt5AQ9Y

https://www.youtube.com/watch?v=7m7pOvQP4h4

1: Strict Hand Stand Push-Ups (1 Max Effort Set for Reps)

1 Set For Reps:

Max Unbroken Strict Handstand Push-ups

– This is a retest from August 24th, 2021.

– You can hang out on the lockout but you may not rest on your head and take your hands off the floor.

– Be sure that the elbows lockout, the head is through, and the hips are open at the top of each rep and that the head touches the floor at the bottom of each rep.

– Score: Reps. Update PR’s when finished if needed.

2: Snatch (Build to a heavy single)

– Rest as needed between attempts.

– While we want to build to a heavy, we should not sacrifice our form for a couple extra pounds or kilos on our snatch.

– This can be squat or power.

– Score: Heaviest successful lift. Update PR’s when finished if needed.

MC: “Ring Pop” (AMRAP – Rounds and Reps)

AMRAP 13:

3 Strict Ring Dips

30 Double Unders

3 Dumbbell Snatches

3 Strict Ring Dips

30 Double Unders

6 Dumbbell Snatches

3 Strict Ring Dips

30 Double Unders

9 Dumbbell Snatches

…

[Add 3 Dumbbell Snatches Per Round]

Dumbbell: 50 / 35 lb
– CONDITIONING CATEGORY: Threshold

– STRICT RING DIPS: Break as needed. Less than 30s.

– DOUBLE UNDERS: Less than 40s.

– DUMBBELL SNATCHES: Light enough to switch hands in the air. 3 reps should take less than 15s.

– SCORE: Rounds + Reps. If you finish the round of 15 dumbbell snatches and get 10 double unders into the following round, your score would be 5+13.

STRICT RING DIPS

– Reduce Reps

– Banded Strrict Ring Dips

– Ring Dip Negatives (3s Down)

– Dip Between Boxes

– Bench Dips

DOUBLE UNDERS

– Reduce Reps

– 40s Time Cap

– 45 Single Unders

– 30 Line Hops

DUMBBELL SNATCHES

– Reduce Weight

– Reduce Rep Scheme (2,4,6 or 1,2,3)

– Light Barbell Snatches

EC: Metcon (No Measure)

EXTRA CREDIT:

[PRIMER]

6:00 at Easy “Warm-Up” Pace

4:00 at Moderate Pace

3:00 Ramp Up From Moderate to Fast Pace

2:00 Easy Recovery Spin

[MAIN SETS]

5 Sets:

10 Seconds Sprint at Max Effort

1:50 Seconds at 75-80 RPM

[5 Minutes Easy Recovery Spin After 5 Sets]

5 Sets:

10 Seconds Sprint at Max Effort

1:50 Seconds at 75-80 RPM