MONDAY 12.13.2021

12
Dec

MONDAY 12.13.2021

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)

For Quality:

2 Minute Machine

4 Minute Foam Roll

3 Rounds: 5 Strict Pull-Ups + 10 Sit-Ups + 15 Air Squats

2 Minute Banded Lat Stretch (1 Minute/Arm)

1: Metcon (No Measure)

4 Sets For Quality:

40 Double Unders

2 Minute Machine of Choice

10 Single Dumbbell Overhead Squats

*Alternate Arms Every Set (2 Sets Each Arm)
DOUBLE UNDERS

– 1:00 Practice

– 1.5x Single Unders

– 40 Line Hops

DUMBBELL OVERHEAD SQUATS

– Reduce Reps

– Barbell Overhead Squats

– Single Dumbbell Front Squats

DOUBLE UNDERS

– 1:00 Practice

– 1.5x Single Unders

– 40 Line Hops

DUMBBELL OVERHEAD SQUATS

– Reduce Reps

– Barbell Overhead Squats

– Single Dumbbell Front Squats

2: “Weapon of Choice” (Time)

For Time:

30 Power Snatches 135 / 95 lb

2,000 Meter Row

100 Wallballs 20 / 14 lb(10/9ft.)

[Partition However You’d Like]
Some Potential Strategies…

*1000m Row

5 Rounds:

10 Wallballs

3 Power Snatches

1000m Row

5 Rounds:

10 Wallballs

3 Power Snatches

*2 Rounds:

15 Power Snatches

1,000m Row

50 Wallballs

*5 Rounds:

6 Power Snatches

400m Row

20 Wallballs

*10 Rounds:

3 Power Snatches

200m Row

10 Wallballs

POWER SNATCHES

– Reduce Load

– Reduce Reps

– Sub Dumbbell(s)

2,000M ROW

– Reduce Distance

– 4,000m Bike

– 1,600m Run or Ski

– 1,200m Air Run

WALLBALLS

– Reduce Reps

– Reduce Load

– Single Dumbbell Thrusters (DB Across Chest)

– Empty Barbell Thrusters

EC: Metcon (Time)

EXTRA CREDIT:

For Time:

150% of Max Strict Pull-ups

Every Break:

200 Meter Run
FLOW: Complete 150% of your strict pull-ups as fast as possible. Every time you come off the bar, you’ll complete a 200m run. You do not need to run after your last pull-up.

NOTES: If your max set is 5 or less, use a band and complete 30-50 reps for time. every break complete a 200m run. Time cap this at 10:00.

SCORE: Time

STRICT PULL-UPS

– Ring Rows

– Banded Strict Pull-Ups

– Alternating Dumbbell Plank Rows

200M RUN

– 200m Ski

– 150m Air Run

– 500m Bike

– 250m Row

Back Squat (CUSTOM)

[All Percentages Based Off 1RM Back Squat]

1 Set of 5 @ 50%

1 Set of 3 @ 60%

1 Set of 1 @ 70%

1 Set of Max Reps @ 75%

Rest 1-3 Minutes Between All Sets.