FRIDAY 11.26.21

25
Nov

FRIDAY 11.26.21

Lowry CrossFit – CrossFit

TODAY. Friday 11.26.21
6:00am- Open Gym
7:30am- Open Gym
9:00am- Open Gym
4:15pm- WOD
*all other classes canceled.

Saturday 11.27.21
8:00am – WOD

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

View Public Whiteboard

1: Warm-up (No Measure)

FOAM ROLL (5:00-10:00)

Target Any Sore Areas

MOBILITY (5:00-10:00)

1. Barbell Forearm Smash – 1:00/Side

2. Pigeon Pose – 1:00/Side

3. Couch Stretch – 1:00/Side

4. Russian Baby Makers – 1:00

5. Active Twisted Cross – 1:00

ACTIVATION (6:00)

4 Rounds:

20s Banded Pull-Aparts (Palms Face Up)

10s Rest

Into…

4 Rounds:

20s Side Plank (Left)

20s Side Plank (Right)

Into…

4 Rounds:

20s Banded Good Mornings

10s Rest

OPTIONAL GENERAL WARM-UP (9:00)

EMOM x 9 (3 Rounds):

Min 1: Any Machine

Min 2: 10s Bar Hang + 10 Sit-Ups + 10s Superman Hold

Min 3: 6 Good Mornings + + 6 Back Rack Reverse Lunges + 5 Romanian Deadlifts (Empty Barbell)

MOBILITY VIDEOS

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

https://www.youtube.com/watch?v=NX4cM2Yzmjs

https://www.youtube.com/watch?v=STEDuqJ-UR4

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

https://www.youtube.com/watch?v=xhutoMZE5cc

1: Squat Snatch (CUSTOM)

[All Percentages Based Off 1RM Snatch]

3 Reps @ 40%

3 Reps @ 50%

3 Reps @ 60%

3 Reps @ 75%

2 Reps @ 80%

1 Rep @ 85%

1 Rep @ 85%

Rest 1-3 Minutes Between All Sets

INTENTION: Getting lots of touches on the squat snatch. Reps can be completed touch and go or singles at each percentage. If you miss more than 3 reps at any percentage, stop there.

PR’S: Make sure your PR’s are up to date so that the percentages are correct.

SCORE: Record your 85% and log in notes.

MC: “Dead Batteries” (Time)

5 Rounds For Time:

100 Meter Double Dumbbell Farmers Carry 50 / 35 lb’s

30 Abmat sit-ups or 20 GHD sit-ups

10 Deadlifts 225 / 155 lb
CONDITIONING CATEGORY: Grind

FARMERS CARRY: 1-2 breaks. Less than 1:30.

GHD SIT-UPS: Less than 1:00. If you have never done GHD’s, please reduce reps to 10 or modify to abmat sit-ups.

DEADLIFTS: 1-2 sets. Less than 30s.

SCORE: Time.

– Quick bursts of forward progress on the farmer’s carry. Break early and often to stay ahead of fatigue setting in.

– Steady pace on the GHD.

– 2 quick sets on the deadlifts instead of 1 long and grindy set will help have the grip a bit for the farmers carries.

100 METER FARMERS CARRY

– Reduce Distance

– Reduce Load

– 1:00 Dumbbell Farmer Carry Hold

GHD SIT-UPS

– Reduce Reps

– Reduce Range Of Motion

– 30 AbMat Sit-Ups

DEADLIFTS

– Reduce Reps

– Reuce Load

– Double Dumbbell Deadlifts

EC: Metcon (Time)

EXTRA CREDIT:

10 Rounds [30 Minute Time Cap]:

500 Meter Row

50% Strict Handstand Push-ups

INTENTION: While we want to complete our handstand push-ups unbroken for as long as we can, it is okay to break if/when needed. The row will only give us about 2:00 of rest so gauge your pace based on how your handstand push-ups feel.

DAMPER: Between 5 and 6.

HANDSTAND PUSH-UP STANDARD: Elbows lock at the top with the head through and hips open (butt away from wall). Head taps the floor in the bottom.

SCORE: Time

500M ROW

– 400m Ski

– 1000m Bike

– 400m Run

– 30 x 10m Shuttle Runs

– 300m Air Run

STRICT HANDSTAND PUSH-UPS

– Reduce Percentage

– Use Riser(s)

– Handstand Push-Up Negatives

– Double Dumbbell Strict Presses

– Push-Ups