MONDAY 11.29.21
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 (5:00-10:00)
Target Any Sore Areas
MOBILITY (5:00-10:00)
1. PVC Pass Throughs – 1:00
2. PVC Around The Worlds – 1:00/Side
3. PVC Lat Stretch – 1:00/Side
4. Knuckle Drags – 1:00
5. Russian Baby Makers – 1:00
ACTIVATION (6:00)
4 Rounds:
20s Banded Pull-Aparts
10s Rest
Into…
4 Rounds:
20s Push-Up Plank Hold
10s Rest
Into…
4 Rounds:
20s Glute Bridge Hold
10s Rest
OPTIONAL GENERAL WARM-UP (9:00)
EMOM x 9 (3 Rounds):
Min 1: Any Machine
Min 2: 3 Strict Pull-Ups + 6 Push-Up To Down Dog + 9 Sit-Ups
Min 3: 5 Snatch Grip Deadlifts + 5 Muscle Snatches + 5 Behind The Neck Strict Presses (Empty Barbell)
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=EyZOCt5AQ9Y
https://www.youtube.com/watch?v=7m7pOvQP4h4
1: Metcon (AMRAP – Reps)
3 Sets:
1 Unbroken Set Of Ring Muscle-Ups
800 Meter Recovery Run Between Sets (1600m Total).
INTENTION: Mixing cardio and gymnastics here. Athlete’s choice on reps (this does not need to be a max set). Run as easy as you’d like between sets.
SCORE: Enter reps completed each set. Your score will be the sum total.
RING MUSCLE-UPS
– Bar Muscle-Ups
– Strict Ring Muscle-Ups
– Seated Strict Ring Muscle-Ups (Low Rings)
– Unbroken Set of Pull-Ups + Unbroken Set of Ring Dips
2: Power Snatch (Build to a heavy single)
INTENTION: Building to a heavy single does not need you need to go for a PR. If it’s there, great! If not, just build to something that feels heavy.
SCORE: Heaviest lift.
3-5 Empty Barbell Reps
2-3 @ Light Weight
2-3 @ Next Weight
Singles until you get to your heavy.
MC: “Scarface” (Time)
2 Rounds:
8 Power Snatches (155/105)
8 Bar Facing Burpees
Directly into…
2 Rounds:
8 Power Snatches (135/95)
8 Bar Facing Burpees
Directly into…
2 Rounds:
8 Power Snatches (115/85)
8 Bar Facing Burpees
CONDITIONING CATEGORY: Pacer
POWER SNATCHES: Less than 1:30 per round.
BAR-FACING BURPEES: Less than 1:00 per round.
WORKOUT NOTES: No rest between rounds. Switch weights after every 2 rounds (this is on the clock).
SCORE: Time.
EC: Metcon (Calories)
EXTRA CREDIT:
3 Sets:
2:00 Moderate
1:30 Easy
[Rest 2:00 After 3 Sets]
3 Sets:
40 Seconds Fast
1:30 Easy
[Rest 2:00 After 3 Sets]
3 Sets:
2:00 Moderate
1:30 Easy
[Rest 2:00 After 3 Sets]
3 Sets:
20 Seconds Sprint
1:30 Easy
MODERATE: 70-80 RPM. Damper set to as high as possible while maintaining RPM range.
EASY: Recovery Pace. Can lower damper.
FAST: 80-90 RPM. Damper set to as high as possible while maintaining RPM range.
SCORE: Enter calories for each of the 3 sets. Your overall score will be the sum total.
BIKE ERG
– Same workout on any other machine. RPM’s will vary based on the type of bike. Go by feel if using a different machine.