MONDAY 1.10.22
Lowry CrossFit – CrossFit
PLEASE continue to reserve classes through the Wodify app and cancel classes you are unable to make.
https: Warm-up (No Measure)
For Quality:
3 Minute Foam Roll
2 Minute Easy Bike, Row, Ski, or Run
1 Rounds: 5 Strict Pull-Ups + 10 Sit-Ups + 15 Air Squats
2 Minute Banded Lat Stretch (1 Minute/Arm)
1 Round Of Snatch Biased Barbell Warmup:
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Strict Presses
5 Snatch Grip Stiff Legged Deadlifts
5 Overhead Squats
Then…
20 Push-Up To Down Dog
20 Glute Bridge Walk Outs
1: Metcon (Weight)
Power Snatch Conditioning
10 Reps For Total Load:
1 Power Snatch
Rest 1-2 Minutes Between Reps.
INTENTION: This piece is not for time but instead, for load. Athlete’s choice on loading here based on what they believe will maximize their score.
SCORE: #’s
MC: “Marston” (AMRAP – Rounds and Reps)
RX
AMRAP 20:
1 Deadlift (315/205)
10 Toes to Bar
15 Barbell Facing Burpees
RX+
AMRAP 20:
1 Deadlift (405/285)
10 Toes to Bar
15 Barbell Facing Burpees
CONDITIONING CATEGORY: Threshold
DEADLIFT: Less than 30s. Weight should be heavy but should not exceed 85% of your 1RM deadlift.
TOES TO BAR: Less than 1:00.
BAR-FACING BURPEES: Less than 1:30.
SCORE: Rounds + Reps. This is a benchmark workout that was last completed on 1.10.2020.
– Focus on a solid setup position for each deadlift. Brace the midline and use the legs a lot.
– 1-2 sets on the toes to bar. Spend as little time resting as possible before each set.
– Find a steady pace on the burpees. The goal is just to stay moving.
– Aim for consistency each round. A round every 1:30, 2, 2:30, or 3 minutes seems to be where most athletes settle into.
DEADLIFT
– Reduce Load
– Sub Dumbbells
TOES TO BAR
– Reduce Reps
– Knee To Chest
– V-Ups
– 15 Sit-Ups
BAR-FACING BURPEES
– Reduce Reps
– Regular Burpees
EC: Metcon (Time)
EXTRA CREDIT:
On the Minute Until 30 Reps:
1 Unbroken Set of Ring Muscle-ups
INTENTION: Work our ring muscle-up stamina. Each minute complete 1 set of ring muscle-ups. Once you come down, you must wait until the next minute to complete the next set.
SCORE: Total Time.
RING MUSCLE-UPS
– Reduce Reps
– 15 Strict Ring Muscle-Ups
– Bar Muscle-Ups
– 45 Chest To Bar Pull-Ups
– 60 Double Dumbbell Bent Over Rows