MONDAY 9.27.21

26
Sep

MONDAY 9.27.21

Lowry CrossFit – CrossFit

PLEASE continue to reserve classes through the Wodify app and cancel classes you are unable to make.

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1: Metcon (AMRAP – Reps)

Legless Rope Climb

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

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

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

7+ Reps: 5-4-3-3-2
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.

Modifications

LEGLESS ROPE CLIMB

– Reduce Height

– 3 Strict Chin-Ups = 1 Rope Climb (Palms Face You)

MC: “Horseshoes” (Time)

5 Rounds For Time:

12 Toes to Bar

150ft. Double Dumbbell Farmers Carry 50 / 35 lb’s

21/15 Calorie Assault Bike
Stimulus

– Conditioning Category: Threshold

– Each round should take between 2:30-3:30.

– The toes to bar should be completed in 1-3 sets and should take less than 1:00.

– The double dumbbell farmer’s carry should be completed in less than 1:00 with no more than 2 breaks each round.

– The assault bike should take less than 1:30.

– Score: Time

Strategy

– This workout is all about managing grip fatigue early on.

– Break early on if our toes to bar tend to break down due to grip fatigue. Aim for quick, sustainable sets.

– Swift, fast, steps will allow us to make quick work of the farmers carries. The longer the dumbbellls are in hand, the more fatigued our grip will get.

– The pace of the bike will come down to how much time you need to gear up for the next round of toes to bar and farmers carries. This is the only place we can relax the forearms so be mindful of how tighly we are gripping the handles of the bike.

Modifications

TOES TO BAR

– Reduce Reps

– Knees To Chest

– 24 Sit-Ups

DOUBLE DUMBBELL FARMERS CARRY

– Double Kettlebell Farmers Carry

21/15 CALORIE ASSAULT BIKE

– 21/15 Cal Echo Bike, Air Run, or Ski

– 27/21 Cal Bike Erg or Row

– 300m Run

– 20 x 10m Shuttle Runs

EC: Metcon (Time)

EXTRA CREDIT:

Run: Long

4 Rounds:

200m Fast

200m Easy

*100m Sprint immediately after round 4.

—5 Minute Rest—

3 Rounds:

200m Fast

200m Easy

*100m Sprint immediately after round 3.

—5 Minute Rest—

2 Rounds:

200m Fast

200m Easy

*100m Sprint immediately after round 2.

—5 Minute Rest—

1 Round:

200m Fast

200m Easy

*100m Sprint immediately after 1 round.