MONDAY 10.25.21
Lowry CrossFit – CrossFit
PLEASE continue to reserve classes through the Wodify app and cancel classes you are unable to make.
1: Metcon (AMRAP – Reps)
[BASED ON 3 MINUTE MAX LEGLESS TEST FROM WEEK 1]
1-3 Reps: Accumulate 3 Reps
4-6 Reps: Accumulate 5 Reps
7+ Reps: Accumulate 7 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.
SEATED LEGLESS ROPE CLIMB
– No Jump Legless Rope Climb
– Reduce Height
– 6 Strict Chin-Ups (Palms Face You) = 1 Rope
Or BACK SQUAT
2: Back Squat (4X5)
@90% of 1RM
MC: “INDY 500” (AMRAP – Rounds and Reps)
AMRAP 20:
5 Strict Pull-ups
10 Alternating Single Dumbbell Power Snatches 70 / 50 lb
15 Lateral Dumbbell Burpees
– CONDITIONING CATEGORY: Threshold
– STRICT PULL-UPS: 1-2 sets. Less than 30s.
– DUMBBELL SNATCHES: Heavy dumbbell. Switch arms every rep. Less than 45s.
– LATERAL DUMBBELL BURPEES: Less than 1:15.
– SCORE: Rounds + Reps
– Break early on the strict pull-ups. We do not want to go to failure here.
– Drive through the legs on the heavier dumbbell snatches. Steady singles will work well here.
– Smooth pace on the burpees.
STRICT PULL-UPS
– Reduce Reps
– Banded Strict Pull-Ups
– Alternating Double Dumbbell Plank Rows
DUMBBELL POWER SNATCHES
– Reduce Reps
– Reduce Load
– Kettlebell Swings
– Barbell Power Snatches
LATERAL DUMBBELL BURPEES
– Reduce Reps
– Regular Burpees