Lowry CrossFit – CrossFit
PLEASE continue to reserve classes through the Wodify app and cancel classes you are unable to make.
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
– 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.
– Score: Enter All 5 Sets.
STRICT RING DIPS
– Box Dips
– Bench Dips
2: Muscle Snatch (5X5)
– 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)
– 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)
15/12 Calorie Row
9 Strict Handstand Push-ups
Rest 5 Minutes
15/12 Calorie Row
9 Deadlifts 275 / 185 lb
– 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.
15/12 CALORIE ROW
– 15/12 Cal Bike Erg
– 12/10 Cal Assault or Echo Bike
– 12/10 Cal Ski Erg
– 200m Run
– Double Dumbbell or Kettlebell
– Step Back Lunges
STRICT HANDSTAND PUSH-UPS
– Use Risers
– Light Barbell Strict Presses