MONDAY 12.13.2021
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)
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.