FRIDAY 4.9.21
Lowry CrossFit – CrossFit
Please continue to register for classes in Wodify. Also, continue to cancel classes when you aren’t able to make them. When a class if full and you don’t cancel, it could prevent someone who wants that time spot from coming in. Thank you.
1: Metcon (No Measure)
Gymnastics Pull Stamina
10 Rounds Not For Time:
1000m AAB
5 Strict Pull-Ups
Stimulus
– Week 2 of 3 of our upper body pull progression.
– Looking to get in a good bit of strict pulling volume in this piece.
– While unbroken pull-up sets aren’t necessary, we do want to shoot for no more than 2 sets per round.
– If we do not have 10+ unbroken strict pull-ups when fresh, let’s reduce the volume a bit.
Movement Prep
SHOULDER WARM-UP:
20 Banded Pull Aparts
10 Scap Retractions
5 Kip Swings
1-3 Strict Pull-Ups
MC: “M.O.A.B.” (Time)
3 Rounds for Time:
5 Bar Muscle-Ups
10 Bar Facing Burpees
15 Deadlifts 225 / 155 lb
20 Wallballs 20 / 14 lb
Stimulus
– Conditioning Category: Threshold
– Looking for a weight we feel confident we could cycle 15+ deadlifts unbroken when fresh.
– If you cannot complete 5+ bar muscle ups unbroken when fresh, let’s reduce the reps slightly or modify (see substitutions below).
EC: Metcon (No Measure)
EXTRA CREDIT:
Midline
5 Rounds For Quality:
20 Banded Dead Bugs
20 Hollow Rocks
Stimulus
– Looking to finish out the day with working the midline. This may also help mitigate potential tension in the low back from “M.O.A.B.”