MONDAY 9.20.21

19
Sep

MONDAY 9.20.21

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 & ACTIVATION

Foam Roll (~5:00)

Crossover Symmetry Shoulder Protocol (~5:00)

Crossover Symmetry Hip Halo Protocol (~5:00)

MOBILITY

1. Banded Lat Stretch – 1:00/Side

2. Banded Pass Through – 1:00

3. Frog Stretch – 1:00

4. Knuckle Drags – 1:00

5. Butterfly Stretch – 1:00

GENERAL WARM-UP

3 Rounds:

5 Push-Ups

10 Straight Leg Sit-Ups

200m Easy Jog

1: Metcon (AMRAP – Reps)

Legless Rope Climb

[BASED ON 3 MINUTE MAX LEGLESS TEST FROM WEEK 1]

1-3 Reps: 2-2-2-1-1

4-6 Reps: 3-2-2-2-2

7+ Reps: 4-4-4-3-2
Stimulus

– We will be using our max reps score from the start of the cycle (8/23) to determine our work to do here. Whatever variation or height we used week 1, we’ll use the same here today.

– Take note of the amount of time needed between sets in order to see progress as we move forward with this progression.

– We can use our feet on the way down.

– Score: Enter reps completed each set.

MC: “Tippy Toes” (Time)

10 Rounds For Time:

10 Toes to Bar

10 Burpees

100 Meter Run
Stimulus

– Conditioning Category: Threshold

– Each round should take between 1:30-2:00 minutes.

– The toes to bar should be completed in 1-2 sets each round. This station should take less than 1:00.

– The burpees should take less than 1:00.

– The run should take less than :45s.

– Score: Time

EC: Metcon (Time)

EXTRA CREDIT:

Row: Long

1800 Meters at Moderate Pace

200 Meters at Easy Pace

300 Meters at Fast Pace

200 Meters at Easy Pace

1200 Meters at Moderate Pace

200 Meters at Easy Pace

300 Meters at Faster Pace

200 Meters at Easy Pace

600 Meters at Moderate Pace

200 Meters at Easy Pace

300 Meters at Fastest Pace

200 Meters at Easy Pace
Stimulus

– This piece is a continuous 5,700m row with varying paces.

– To help with pacing here, let’s think relative to our 2k time trial pace. If you row an 8:00 2k, your paces would be relative to a 2:00 pace. If you have never rowed 2k for time, think about a moderate/fast pace you would be able to hold for 7-8 minutes.

– Our moderate pace should be between 10-15 seconds slower than our 2k time trial pace.

– Our easy pace should be 15-20s slower than our 2k time trial pace. It is okay to take these even easier if needed in order to recover.

– Our fast pace should be at or 5s faster than our 2k pace.

– Our faster pace should be 5-10s faster than our 2k pace.

– Our fastest pace should be 10-15s faster than our 2k pace.

– Score: Total Time