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.
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