FRIDAY 9.3.21

2
Sep

FRIDAY 9.3.21

Lowry CrossFit – CrossFit

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

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1: Strict Ring Dips (C1) (CUSTOM)

Base Cycle 1
Strict Ring Dips

[BASED ON MAX UNBROKEN SET]

5 Unbroken: 4-3-3-2-1

10 Unbroken: 9-8-7-6-5

15 Unbroken: 12-10-8-6-4

20 Unbroken: 18-15-12-8-4

25 Unbroken: 20-16-12-8-4

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 last week, use the same modification this week.

РScore:  Enter All 5 Sets.

Modifications

STRICT RING DIPS

– Banded

– Box Dips

– Bench Dips

2: Muscle Snatch (5X5)

Stimulus

– Using lighter loads to practice getting the feel for pulling throughout the entire movement.

– We are not re-dipping under the bar. Emphasis is on the pull transitioning to the lockout overhead.

– These do not need to be touch and go reps.

– Score: Enter all 5 loads.

3: Power Snatch (5X3)

Stimulus

– These reps do not need to be touch and go. We can do a full reset between reps.

– Loading here should encourage very good movement quality.

– Think smooth and crisp movement.

– Rest as needed between sets.

– Score: Enter weights.

MC: “Think Twice” (2 Rounds for reps)

AMRAP 10:

15/12 Calorie Row

9 Strict Handstand Push-ups

Rest 5 Minutes

AMRAP 10:

15/12 Calorie Row

9 Deadlifts 275 / 185 lb
Stimulus

– Conditioning Category: Threshold

– The strict handstand push-ups should be completed in no more than 3 sets. Reduce the reps if needed.

– The deadlifts should be challenging, but we should still be able to complete the 9 reps in 2 quick sets each round.

– Atheltes can look to complete 5+ rounds in each AMRAP.

– Score: Enter Rounds+Reps For Each AMRAP.

Modifications

15/12 CALORIE ROW

– 15/12 Cal Bike Erg

– 12/10 Cal Assault or Echo Bike

– 12/10 Cal Ski Erg

– 200m Run

DEADLIFTS

– Double Dumbbell or Kettlebell

– Step Back Lunges

STRICT HANDSTAND PUSH-UPS

– Push-Ups

– Use Risers

– Light Barbell Strict Presses