FRIDAY 9.11.20
Lowry CrossFit – CrossFit
Please continue to register for classes on the wodify app.
1: Metcon (Time)
Strict Gymnastics
15-12-9
Strict Pull-Ups
Strict Toes to Bar
Strict Ring Dips
Stimulus
– Our “Gymnasty” cycle continues with more strict pull-ups, toes to bar and ring dips.
– Muscle failure is a real possibility here, so we need to plan accordingly and/or reduce reps if needed.
– We want to get each of rounds sets done in about 3 sets each movement
2: Metcon (Weight)
Olympic Heavy
On the minute for max load:
1 Barbell Thruster
10 min cap
Females start at 85lbs and climb by 5lb per round
Males start at 115lb and climb by 10lb per round
Stimulus
-This strength ladder will consist of 1 thrusters every minute (10 min cap)
– The workout will continue until we cannot make the lift within the minute provided
– We will take these reps from the floor
MC: “Always Remembered” (Time)
“Always Remembered”
RX
Teams of 2:
2001 Meter Row “Buy-In”
4 rounds:
9 MU’s
11 Bear Complexes (95/65)
2977 Meter Row “Cash Out”
RX+
“Always Remembered”
Teams of 2:
2001 Meter Row “Buy-In”
4 rounds:
9 Rope Climbs
11 Bear Complexes (155/105)
2977 Meter Row “Cash Out”
Stimulus
– Today’s workout honors those who lost their lives in the terrorist attacks on September 11, 2001.
-Only one partner will at a time, the total volume is split in half and all the stations must be completed before moving on to the next.
Bear Complex
– The Bear Complex starts from the ground and sees us pass through a power clean, to a front squat, to a push press, to a back squat, to a back rack push press.
– These movements can be smoothed out and connected to become a squat clean thruster into a back rack thruster.