MONDAY 10.25.21

24
Oct

MONDAY 10.25.21

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 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