MONDAY 11.29.21

28
Nov

MONDAY 11.29.21

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 (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.