FRIDAY 11.5.21

4
Nov

FRIDAY 11.5.21

Lowry CrossFit – CrossFit

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

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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. Couch Stretch – 1:00/Side

2. Pigeon Pose – 1:00/Side

3. Butterfly Stretch – 1:00

4. Laying Front Rack Stretch – 1:00

5. Ankle Stretches – 1:00/Side

GENERAL WARM-UP

3 Rounds:

2:00 Easy Bike

7 Medball Squat Cleans

MOBILITY VIDEOS

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

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

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

https://www.youtube.com/watch?v=Fd4rzAi_e_o

https://www.youtube.com/watch?v=x2MZuv-vHJI

1: Metcon (AMRAP – Reps)

[BASED ON MAX SET OF STRICT RING DIPS FROM WEEK 1]

5-9 Unbroken: 3-2-2-2-2

10+ Unbroken: 4-4-4-3-2

*Build in weight each set.

*Rest as needed between sets.
– 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.

STRICT RING DIPS

– Remove Weight

– Banded Ring Dips

– Box or Bar Dips

– Deficit Push-Ups

2: Metcon (Weight)

5 Sets:

1 Power Snatch + 1 Hang Squat Snatch

All Sets Performed @ 75-80% of 1RM Squat Snatch
– Hold onto the bar for both reps.

– Rest as needed between sets.

– Score: Enter weights.

MC: “Great Balls of Fire” (Calories)

AMRAP 15:

Max Calorie AAB

On the Minute [Starting at 0:00]:

10 Wallballs 20 / 14 lb
– CONDITIONING CATEGORY: Threshold

– WALLBALLS: Unbroken sets. Less than 30s.

– BIKE: 30-45s effort each minute.

– SCORE: Total Calories

– While we want to push the pace on the bike, we need to find a pace we can hold over the course of the 15 minutes.

– We also want to be sure that our pace on the bike isn’t so aggressive that it causes us to break on the wallballs.

– Quick transitions are key here as well.

– Max Cals On Any Other Machine

– Max Shuttle Runs

– Max Meter Air Run

WALLBALLS

– Reduce Load

– Reduce Reps

– Single Dumbbell Thrusters

– Squat Jumps

EC: Metcon (Distance)

EXTRA CREDIT:

15 Minutes at Moderate Pace

Rest 4 Minutes

6 Sets:

200 Meters at Fast Pace

200 Meters at Easy Pace
– Aim for your moderate pace to be about 5-10s slower than your 2k pace or 6-7 RPE (Rate of Percieved Exertion).

Р Aim for your fast pace to be 5-10s faster than your 2k pace or 8-9 RPE.

– Your easy pace should just be at a super easy recovery speed (1-3 RPE).

– Score: Total meters between the 15 minutes moderate and the 6 sets.