FRIDAY 12.17.21
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)
For Quality:
2 Minute Machine
2 Minute Foam Roll
3 Rounds: 5 PVC Overhead Squats + 10 Light Kettlebell Swings + 15 Hollow Rocks
2 Minute Barbell Thoracic Opener
1: Metcon (No Measure)
On the Minute x 12 (6 Sets):
Minute 1: Freestanding Handstand Hold
Minute 2: Machine of Choice
HANDSTAND HOLD: Kick down as needed. This does not need to be an unbroken hold each set.
MACHINE: Athlete’s choice on intensity. Can be recovery pace or moderate pace.
SCORE: Mark Completed.
HANDSTAND HOLD
– Handstand Hold Against A Wall
– Plank Hold
2: Squat Snatch (CUSTOM)
[All Percentages Based Off 1RM Snatch]
3 Reps @ 40%
3 Reps @ 50%
3 Reps @ 65%
2 Reps @ 75%
1 Reps @ 80%
*record 80% snatch and notate
Rest 1-3 Minutes Between All Sets
MC: “Belly of the Beast” (AMRAP – Rounds and Reps)
AMRAP 16:
4 Wall Walks
8 Dumbbell Snatches 70 / 50 lb
12 Toes to Bar
CONDITIONING CATEGORY: Grind
WALL WALKS: Less than 2:00.
DUMBBELL SNATCHES: Single dumbbell. Alternate arms each rep. Less than 1:00.
TOES TO BAR: Less than 1:00
SCORE: Rounds + Reps
WALL WALKS
– Reduce Reps
– Scaled Wall Walk (Move Feet Only)
– Inch Worm To Push-Up
DUMBBELL SNATCHES
– Reduce Load
– Reduce Reps
– Barbell Snatches
TOES TO BAR
– Reduce Reps
– 12 Knees To Chest
– 12 V-Ups
– 18 Sit-Ups