MONDAY 12.6.21

5
Dec

MONDAY 12.6.21

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. Spiderman Hold – 1:00/Side

2. Banded Hip Flexor Stretch – 1:00/Side

3. Ankle Stretch – 1:00/Side

4. Barbell Forearm Smash – 1:00/Side

5. Wrist Stretches – 1:00

ACTIVATION (6:00)

4 Rounds:

20s Banded Pull Aparts

10s Rest

Into…

4 Rounds:

20s Hollow Rocks

10s Rest

Into…

4 Rounds:

10s Single Leg Glute Bridges (Right)

10s Single Leg Glute Bridges (Left)

10s Rest

OPTIONAL GENERAL WARM-UP (9:00)

EMOM x 9 (3 Rounds):

Min 1: Any Machine

Min 2: 15 Box Step-Overs

Min 3: 10 Double Dumbbell Deadlifts (Light Weights)

MOBILITY VIDEOS

https://www.youtube.com/watch?v=CLYDhA-z9SI

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

https://www.youtube.com/watch?v=x2MZuv-vHJI

https://www.youtube.com/watch?v=Y4XkFEj_OX8

https://www.youtube.com/watch?v=C33JkG6hL7c

1: Metcon (Weight)

Every 2:00 x 5 Sets:

9 Unbroken Hang Power Snatches

21 Wallballs 20 / 14 lb (10/9ft.)
INTENTION: Athletes will choose a weight for the hang power snatches they can complete unbroken across all sets. A solid place to be is around 50-60% of your 1RM snatch. Wallball sets should be completed in no more than 2 sets.

SCORE: Barbell load. If need to strip weight, your score will be your lowest weight.

HANG POWER SNATCH

– Hang Power Clean

– Kettlebell Swings

– Sub Dumbbell(s)

WALLBALL

– Reduce Weight

– Reduce Target Height

– Single Dumbbell Thruster (Hold Dumbbell Across Chest)

OR BACK SQUAT (programmed on Saturday)

2: Back Squat (CUSTOM)

[All Percentages Based Off 1RM Back Squat]

1 Set of 5 Reps @ 55%

1 Set of 5 Reps @ 63%

2 Sets of 10 @ 68%

1 Set of 10+ @ 68%

Rest 1-3 Minutes Between All Sets.

FLOW: Complete 2 sets of 5 unbroken back squats. Then complete 2 sets of 10 unbroken back squats. For the final set, complete 1 set of 10 or more unbroken back squats. This is essentially a “near max set.” Leave 1-2 reps in the tank.

STANDARDS: Hips travel below the knees in the bottom of the squat. Hips open fully at the top of each rep.

SCORE: Enter reps completed for the set of 10+

MC: “Ups and Downs” (Time)

10 Rounds For Time:

200 Meter Row

10-1 Double Dumbbell Box Step Overs

Dumbbells: 50 / 35 lb’s

Box: (24″/20″)
– Grind though unbroken step over sets.

– Smooth pace on the row to allow for unbroken sets of step overs.

200M ROW

– Reduce Distance

– 400m Bike (~45s Effort)

– 150m Ski

– 150m Run

– 120m Air Run

– 12 Burpees

DOUBLE DUMBBELL BOX STEP OVERS

– Reduce Reps

– Reduce Box Height

– Reduce/Remove Weights

– Sub Kettlebells

– 2x Step Back Lunges

EC: Metcon (No Measure)

EXTRA CREDIT:

On the 2:00 x 6 Sets:

50ft. Handstand Walk

“X” Bar Muscle-ups
INTENTION: Fatigue the shoulders a bit on the HSW, then hop up and complete a big unbroken set of muscle-ups. The number of reps is the athlete’s choice and does not need to be the same each round.

OPTIONAL OPEN STANDARDS: Set up 5ft. increments in a 25ft. space for the handstand walk. Practice starting with both hands behind any line, and finishing with both hands across any line that follows.

SCORE: Mark Completed.