FRIDAY 12.3.21

2
Dec

FRIDAY 12.3.21

Lowry CrossFit – CrossFit

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

View Public Whiteboard

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. Banded Lat Stretch – 1:00/Side

4. KB Calf Smash – 1:00/Side

5. KB Lat Smash – 1:00/Side

ACTIVATION (6:00)

4 Rounds:

20s Light Kettlebell Swings

10s Rest

Into…

2 Rounds:

30s Side Plank Hold (Right)

30s Side Plank Hold (Left)

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: 6 Push-ups + 9 Sit-Ups + 12 Box Step-Ups

Min 3: 5 Good Mornings + 5 Back Squats + 5 Romanian Deadlifts (With An Empty Barbell)

MOBILITY VIDEOS

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

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

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

https://www.youtube.com/watch?v=zYVZCIS8hsg

https://www.youtube.com/watch?v=wKJ-570Ha8k

1: Metcon (Time)

For Time:

60% of Max Strict Handstand Push-ups

Rest 1 Minute

40% of Max Strict Handstand Push-ups

Rest 1 Minute

20% of Max Strict Handstand Push-ups
FLOW:  Start a clock. Complete 60% of your max SHSPU, rest 1:00, complete 40% of your max SHSPU, rest 1:00, complete 20% of your max SHSPU. Record your time.

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

SCORE: Total time including rest.

STRICT HANDSTAND PUSH-UPS

– Use Riser(s)

– Double Dumbbell Strict Presses

2: Squat Snatch (CUSTOM)

[All Percentages Based Off 1RM Snatch]

3 Reps @ 40%

3 Reps @ 50%

3 Reps @ 60%

3 Reps @ 75%

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 as touch and go reps 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: Enter [email protected]% and notate.

MC: “Dead Inside” (Time)

For Time:

55 Deadlifts 225 / 155 lb

55 Toes to Bar

55 Box Jump Overs (24″/20″)

55 Kipping Handstand Push-ups

Time Cap: 20 Minutes
CONDITIONING CATEGORY: Grind

ALL MOVEMENTS: Less than 5:00 each.

SCORE: Time

– Break up the deads to save the grip for toes to bar. Aim for sets of 9 or more.

– Break up the toes to bar early if fatigue tends to set in quickly for you. Aim for sets of 5 or more.

– Steady pace on the box jump overs.

– Quick sets on the handstand push-ups. Aim for sets of 7 or more.

DEADLIFTS

– Reduce Weight

– Double Dumbbell

TOES TO BAR

– Reduce Reps

– 85 AbMat Sit-Ups

BOX JUMP OVERS

– Reduce Reps

– Reduce Height

– Box Step-Overs

– Squat Jumps

HANDSTAND PUSH-UPS

– Reduce Reps

– Use Risers

– 30 Strict Handstand Push-Ups

– Barbell Or Dumbbell Push Presses

EC: Metcon (Distance)

EXTRA CREDIT:

8 Sets:

3:00 At Moderate Pace

[30 Seconds Rest Between Sets]

INTENTION: Maintain moderate pace for all 8 sets. 30s is not a lot of time to recover so finding the correct pace here is key.

MODERATE PACE: Roughly 5k pace.

SCORE: Enter meters for all 8 sets. Round to the nearest 100m for each interval. Overall score will be the sum total of all meters.

RUN

– Same Workout On Any Other Machine