MONDAY 11.15.21

14
Nov

MONDAY 11.15.21

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. PVC Pass Throughs – 1:00

2. PVC Around The Worlds – 1:00/Side

3. PVC Lat Stretch – 1:00

4. Russian Baby Makers – 1:00

5. KB Calf Smash – 1:00/Side

GENERAL WARM-UP

3 Rounds:

10 Box Step-Overs

8 Russian Kettlebell Swings

6 Burpees

MOBILITY VIDEOS

https://www.youtube.com/watch?v=2T1r_ciLQn0

https://www.youtube.com/watch?v=6TQ4_eM_HNoo

https://www.youtube.com/watch?v=-XVfoMRyRJg

https://www.youtube.com/watch?v=7m7pOvQP4h4

https://www.youtube.com/watch?v=zYVZCIS8hsg

1: Strict Pull-Ups (1 Set for max reps)

1 Set For Reps:

Max Strict Pull-ups

– This a retest from August 25th, 2021.

– Be sure that the chin gets over the bar and that the elbows fully lock out at the bottom of each rep.

– You can hang on the bar as long as you’d like between reps. As soon as your feet touch the ground, your set is complete.

– Score: Reps. Update your PR’s if needed when you are done.

2: Back Squat (Build to a heavy 1)

– Building to a heavy single for the day. This may mean you might not PR and that’s totally okay.┬áIf you begin losing form (especially in the midline), stop there.

– All reps should come from a rack.

– Rest as needed between lifts.

– If you PR, be sure to update your PR’s.

– Score: Heaviest successful load

MC: “I Got Options” (3 Rounds for time)

[On the 0:00]

9-6-3:

Power Snatches 135 / 95 lb

Burpee Box Jump Overs (30″/24″)

[On the 10:00]

12-9-6:

Power Snatches 95 / 65 lb

Box Jump Overs (24″/20″)

[On the 20:00]:

15-12-9:

Power Snatches 75 / 55 lb

Bar-Facing Burpees
– CONDITIONING CATEGORY: Threshold

– PART 1: Snatches completed in quick singles. High box (no need to stand fully on top). 6-8 minutes.

– PART 2: Snatches completed in 1-3 sets. Regular box (no need to stand fully on top). 5-7 minutes.

– PART 3: Snatches completed in 1-3 sets. Two foot take off on bar facing burpees. 6-8 minutes.

– SCORE: Enter how long each part took. Your overall score will be the sum total.