FRIDAY 12.10.21
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. 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.