FRIDAY 12.10.21

9
Dec

FRIDAY 12.10.21

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 (5:00-10:00)

Target Any Sore Areas

MOBILITY (5:00-10:00)

1. Knuckle Drags – 1:00

2. Russian Baby Makers – 1:00

3. Pigeon Pose – 1:00/Side

4. Barbell Thoracic Opener – 1:00

5. Banded Pass Throughs – 1:00

ACTIVATION (6:00)

4 Rounds:

20s PVC Strict Presses

10s PVC Overhead Hold

Into…

4 Rounds:

20s Hollow Rocks

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: 6 Box Step-Ups + 6 Air Squats + 6 Straight Leg Sit-Ups

Min 3: 5 Elbow Rotations + 5 Strict Presses + 5 Front Squats (W/ Empty Barbell)

MOBILITY VIDEOS

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

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

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

https://www.youtube.com/watch?v=jJy_V634M28

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

1: Squat Snatch (CUSTOM)

[All Percentages Based Off 1RM Snatch]

3 Reps @ 40%

3 Reps @ 50%

3 Reps @ 60%

2 Reps @ 75%

2 Reps @ 80%

1 Rep @ 85%

1 Rep @ 88%

Build to Heavy Single (No Misses)

Rest 1-3 Minutes Between All Sets

INTENTION: Getting lots of touches on the squat snatch. Reps can be completed as touch and go reps or singles at each percentage. “No misses” means if you miss a snatch while building to a heavy, you’ll stop there.

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

SCORE: Enter weights.

Diane (Time)

21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups
CONDITIONING CATEGORY: Grind

DEADLIFTS: 1-3 sets each round.

HSPU: Sets of 5 or more. Can be strict or kipping.

SCORE: Time

– Push for big sets on both movements.

– Quick transitions.

EC: Metcon (Time)

EXTRA CREDIT:

For Time:

70% of Max Ring Muscle-ups

Rest 2:00

50% of Max Ring Muscle-ups

Rest 2:00

30% of Max Ring Muscle-ups
FLOW:  Start a clock. Complete 70% of your max RMU, rest 1 minute, complete 50% of your max RMU, rest 1 minute, complete 30% of your max RMU. Record your time.

NOTES: Muscle-up sets do not need to be completed unbroken.

SCORE: Total time including rest.