FRIDAY 9.17.21

16
Sep

FRIDAY 9.17.21

Lowry CrossFit – CrossFit

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

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WU: Warm-up (No Measure)

FOAM ROLL & ACTIVATION

Foam Roll (~5:00)

Crossover Symmetry Shoulder Protocol (~5:00)

Crossover Symmetry Hip Halo Protocol (~5:00)

MOBILITY

1. PVC Pass Throughs – 1:00

2. PVC Around The Worlds – :30s/Direction

3. PVC Lat Stretch – 1:00/Side

4. Pigeon Pose – 1:00/Side

5. Couch Stretch – 1:00/Side

GENERAL WARM-UP

3 Rounds:

1:00 Row

5 Straight Arm Burpees

5 KB Deadlifts

5 Russian KB Swings

5 American KB Swings

1: Strict Ring Dips (C1) (CUSTOM)

Base Cycle 1
Strict Ring Dips

[BASED ON MAX UNBROKEN SET FROM WEEK 1]

5-9 Unbroken: 4-3-3-3-2

10-14 Unbroken: 9-8-7-7-6

15-19 Unbroken: 12-10-8-8-6

20-24 Unbroken: 18-15-12-10-6

25+ Unbroken: 20-16-12-12-8

Stimulus

– We will be using our max reps score from last week to determine our work to do here.

– Take note of the amount of time needed between sets in order to see progress as we move forward with this progression.

– We are shooting to make these unbroken sets each time, but it’s OK if not.

– If you modified your ring dips in the previous weeks, use the same modification this week.

РScore:  Enter All 5 Sets.

2: Metcon (Weight)

Snatch Technique

5 Sets:

3 Pausing Snatch Balances @ Light Weights

(Pause 3 Seconds In Bottom of Squat)
Stimulus

– All sets will come from a rack.

– All reps should begin with the bar in the back rack.

– Score: Record all weights.

3: Metcon (Weight)

Power Snatch

5 Sets:

2 Power Snatches @ 68-73% of 1RM Snatch
Stimulus

– Sets do not need to be completed unbroken. Feel free to drop the bar from overhead and fully reset before the second rep.

– Athletes choice on weight jumps but we want to stay between 68-73% of our 1RM Snatch.

– Score: Record all weights used.

4: Metcon (Weight)

Snatch Complex

3 Sets:

5 Snatch Grip Push Presses + 1 Overhead Squat  @ 65% of 1RM Snatch
Stimulus

– All sets should come from a rack.

– The snatch grip push presses should all begin in the back rack.

– Weights are purposefully light here to allow for good quality movement.

– Score: Enter loading

MC: “The Flip Side” (Time)

3 Rounds:

21 Kipping Handstand Push-Ups

12 Power Snatches 95 / 65 lb

Directly Into…

3 Rounds:

21 Bar-Facing Burpees

12 Power Snatches 95 / 65 lb

Time Cap: 22 Minutes
Stimulus

– Conditioning Category: Threshold

– Let’s make it our goal to complete couplet #1 in ~6:00-9:00 and couplet #2 in ~9:00-12:00. That means each round in the first couplet should take 3:00 or less and each round in the second couplet should take 4:00 or less.

– The kipping hanstand push-ups in couplet #1 should take less than 2:00 each round. Reduce the reps or modify the movement if needed.

– The power snatches should take less than 1:00 in both couplets. The weight should be light and completed in no more than 2 sets on any round.

– The bar facing burpees in couplet #2 should take less than 2:00. Reduce the reps if needed.

– Score: Time. If you get time capped, add 1s to your time for every missed rep.

Modifications

KIPPING HANDSTAND PUSH-UPS

– Reduce Reps

– 1-2 AbMats

– Hand Release Push-Ups

POWER SNATCHES

– Reduce Reps

– Reduce Weight

– Single Dumbbell Snatches

– Double Dumbbell Sntaches

BAR-FACING BURPEES

– Regular Burpees

– Burpees Over Dumbbell(s)