MONDAY 10.18.21

17
Oct

MONDAY 10.18.21

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: Metcon (AMRAP – Reps)

[BASED ON 3 MINUTE MAX LEGLESS TEST FROM WEEK 1]

1-3 Reps: Accumulate 2 Reps

4-6 Reps: Accumulate 4 Reps

7+ Reps: Accumulate 6 Reps
– Each rep begins with us seated on the floor.

– We will also go legless on the way down and finish each rep to a seated position on the floor.

– The goal is to start the rope climb with no assistance from our legs to get started.

– Starting from a seated position greatly increases the distance of the climb.

– If you cannot complete a legless rope climb to 15ft., reduce the height of the climb to as high as you can go safely.

– Score: Number of reps completed.

Or Back Squat

2: Back Squat (5X6)

85% of 1RM

MC: “Good and Plenty” (Time)

4 Rounds For Time:

500 Meter Row

12 Burpee Pull-ups

21 Box Jumps (24″/20″)
– CONDITIONING CATEGORY: Threshold

– ROW: 2:30 or less.

– BURPEE PULL-UPS: 1:30 or less. Jumping right into the pull-up is permitted.

– BOX JUMPS: 1:00 or less. Stand to full extension on the top of the box.

– SCORE: Time

500 METER ROW

– 400m Run

– 400m Ski

– 1000m Bike

– 30 x 10m Shuttles

– 300m Air Run

BURPEE PULL-UPS

– Reduce Reps

– 12 Burpees + 12 Banded Pull-Ups

– 12 Double Dumbbell Burpee Power Cleans

BOX JUMPS

– Reduce Reps

– Reduce Height

– Step-Ups

– Squat Jumps