Lowry CrossFit – CrossFit
New Cycle- “BASE” August 23rd- November 1st
“Base” is all about laying the foundation for the rest of the year.
Areas of Focus:
We’ll train strict pull-ups, strict handstand push-ups, legless rope climbs and strict ring dips. This combo of upper-body pulling and pushing will work to increase capacity in the movements themselves and their kipping variations later in the season.
Here we increase our pressing, pulling and squatting strength with the bench press, deadlift and back squat respectively. We’ll have a chance to test and improve our 1RM’s on all these movements during the 13 weeks.
Olympic Lifting Technique-
We’ll spend most of our time between 65-80% of your 1RM snatch and clean and jerk to lay an excellent foundation for heavier loads later in the year.
Working longer running, rowing and biking intervals will help increase your capacity in workouts lasting 20-30 minutes. This type of training will also help you improve your recovery during higher-intensity workouts.
PLEASE continue to reserve classes through the Wodify app and cancel classes you are unable to make.
1: Metcon (AMRAP – Reps)
Legless Rope Climbs
Max Legless Rope Climbs (15ft.)
– Over the next 12 weeks, we’ll be working toward improving our strict pulling strength. Legless rope climbs are a valuable skill to have as the upper body strength demand is much higher than many of our other movements. If we can build up our capacity in this movement, we’ll see our stamina increase in our other movements such as pull-ups, muscle-ups, and toes to bar.
– If you cannot complete a legless rope climb just yet, let’s begin our journey by climbing to a lower target such as 12, 10, or 8ft. Over the coming weeks, we’ll climb to that same target and work toward building up enough stamina and confidence to make it all the way up the rope.
– We do not want to sub these for regular rope climbs as these do not accomplish the stimulus we are after. Check the substitutions for other options if you are limited on equipment or would like another option. Whatever you choose to do today will be the same movement we want to complete in the progression you’ll see in the coming weeks.
– Only fully completed legelss rope climbs to the target you choose will count.
– Score: Reps
LEGLESS ROPE CLIMBS
– Reduce Height
– 1 Rope = 3 Strict Chin-Ups (Palms Face You)
MC: “Master of None” (Time)
60/45 Calorie Row
45 Chest to Bar Pull-ups
30 Deadlifts 225 / 155 lb
15 Bar-Facing Burpees
– Conditoning Category: Threshold
– This chipper style workout will be a test of grip, grit, and lungs.
– The row should take less than 5:00
– The chest to bar pull-ups should take less than 4:00. You should be able to complete the 45 chest to bar in no more than 6 sets. If needed, reduce the reps.
– The deadlifts should take less than 3:00. The weight should be a moderate weight that you can complete the 30 deadlifts in no more than 5 quick sets.
– The bar facing burpees should take less than 2:00.
– Score: Time
60/45 CALORIE ROW
– 60/45 Calorie Bike Erg
– 45/36 Calorie Assault or Echo Bike, Ski Erg, or Air Run
– 600m Run
CHEST TO BAR PULL-UPS
– Reduce Reps
– Banded Chest To Bar Pull-Ups
– Regular Pull-Ups
– Strict Chest To Bar or Pull-Ups
– Alternating Double Dumbbell Plank Rows
– Reduce Weight
– Double Dumbbell/Kettlebell
BAR FACING BURPEES
– Regular Burpees
EC1: Metcon (No Measure)
EXTRA CREDIT #1
3 Sets for Quality:
20 Pausing GHD Hip Extensions
20 Pausing Banded Glute Bridges
0:30 Side Plank Each Side
Rest as Needed Between Sets.
– Pause 2s at the top of each hip extension. Torso should be parallel with the floor with the butt squeezed tight during the pauses.
– Pause 2s at the top of each banded glute bridge. These should be performed with a small band worn just above the knees. Knees should drive out against the band as you drive through the floor to raise the hips. These reps are unweighted.
– Try to have some urgency between stations but you may rest as much as you’d like between fully completed sets.
– Score: Mark Completed
EC2: Metcon (Time)
EXTRA CREDIT #2
200 Meters at Fast Pace
200 Meters Recovery Jog
No Additional Rest Between Reps or Sets
– A continuous running piece that will help train our bodies to clear lactic acid through movement (vs. rest).
– We want to make the “fast” 200’s pretty uncomfortable. We can run as slow as we’d like to during the recovery jogs in order to maintain our “fast” 200 splits.
– The 200 recoveries can be slow but we are not looking to walk here.
– Have some paces in mind before starting. For example, :40s per fast 200 and about 1:00-1:10 per recovery.
– While it is not necessary, it will be extremely helpful to wear a watch where you can hit a lap time each 200. In the event you do not have a watch, our scoring here will be total time so just start a clock when you begin and be sure to get your time at the completion of the 10 rounds.
– Score: Total Time. If you have your lap times, record them in your notes.