MONDAY 11.1.21

31
Oct

MONDAY 11.1.21

Lowry CrossFit – CrossFit

PLEASE continue to reserve classes through the Wodify app and cancel classes you are unable to make.

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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