MONDAY 11.1.21
Lowry CrossFit – CrossFit
PLEASE continue to reserve classes through the Wodify app and cancel classes you are unable to make.
WU: Warm-up (No Measure)
FOAM ROLL & ACTIVATION
Foam Roll (~5:00)
Crossover Symmetry Shoulder Protocol (~5:00)
Crossover Symmetry Hip Halo Protocol (~5:00)
MOBILITY
1. Active Spiderman – 1:00/Side
2. Down Dog – 1:00
3. Banded Lat Stretch – 1:00/Side
4. Banded Tricep Stretch – 1:00/Side
5. Calf Stretch On Post – 1:00/Side
GENERAL WARM-UP
3 Rounds:
200m Row
3 Strict Pull-Ups
4 Kettlebell Swings
5 Box Step-Overs
MOBILITY VIDEOS
https://www.youtube.com/watch?v=Vaco79moFgk
https://www.youtube.com/watch?v=WM7zChJKiQk
https://www.youtube.com/watch?v=SKvaqHjASWM
https://www.youtube.com/watch?v=wG-yvIREJfc
https://www.youtube.com/watch?v=oTe0QhMU6zA
1: Metcon (AMRAP – Reps)
[BASED ON 3 MINUTE MAX LEGLESS TEST FROM WEEK 1]
1-3 Reps: Accumulate 4 Reps
4-6 Reps: Accumulate 6 Reps
7+ Reps: Accumulate 8 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 if you haven’t back squatted or come on Saturdays.
2: Back Squat (3X4)
95% of 1RM.
MC: “Half Hour Power Shower (Distance)
AMRAP 30:
Max Meter Row
Every 5 Minutes [Starting at 0:00]
5 Ring Muscle-ups
10 Hang Power Snatches 95 / 65 lb
15 Box Jump Overs (24″/20″)
– CONDITIONING CATEGORY: Threshold
– RING MUSCLE-UPS: 1-2 sets. 1:30 or less.
– HANG POWER SNATCHES: 1-2 sets. 1:00 or less.
– BOX JUMP OVERS: 1:00 or less.
– SCORE: Meters
MAX METER ROW
– Max Meters On Any Other Machine
RING MUSCLE-UPS
– Reduce Reps
– 2 Strict Ring Muscle-Ups
– Jumping Ring Muscle-Ups
– 5 Burpee Chest To Bar Pull-Ups
– 5 Double Dumbbell Renegade Rows
HANG POWER SNATCHES
– Reduce Reps
– Reduce Load
– Single Dumbbell Hang Power Snatches
BOX JUMP OVERS
– Reduce Reps
– Reduce Height
– Step-Overs
– Squat Jumps