SATURDAY 1.15.22
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:
3 Minute Foam Roll
2 Minute Easy Bike, Row, Ski, or Run
1 Rounds: 5 High Box Jumps + 10 Inch Worms + 15 Banded Good Mornings
2 Minute Banded Tricep Stretch (1 Minute/Arm)
1 Round Of Barbell Warmup:
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff Legged Deadlifts
5 Front Squats
Then…
With A Light Dumbbell:
30 Alternating Single Leg RDL’s
15 Pausing Single Arm Dumbbell Bench Presses Each Arm (2s Pause At Top)
1: Squat Clean and Jerk (CUSTOM)
[All Percentages Based Off 1RM Clean and Jerk]
3 Reps @ 40%
3 Reps @ 50%
3 Reps @ 60%
3 Reps @ 75%
3 Reps @ 75%
2 Reps @ 80%
1 Rep @ 85%
1 Rep @ 88%
1 Rep @ 88% (record and notate)
Rest 1-3 Minutes Between All Sets.
INTENTION: Getting lots of touches on the clean & jerk today. Reps can be completed touch and go or singles at each percentage. If you miss 3 clean and jerks at any percentage, stop there.
PR’S: Make sure your PR’s are up to date so that the percentages are correct.
SCORE: Enter weights.
OR BACK SQUAT
2: Back Squat (CUSTOM)
[All Percentages Based Off 1RM Back Squat]
4 Sets of 5 @ 70%
1 Set of 5+ @ 70%
Rest 1-3 Minutes Between All Sets.
FLOW: Complete 4 sets of 5 unbroken back squats from a rack. For the final set, complete 5 or more unbroken back squats. This is essentially a “near max set.” Leave 2-3 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. All reps taken from a rack.
SCORE: Enter reps completed for the set of 5+.
MC: “Triple Trouble” (Time)
Teams of Two
3 Rounds For Time:
1,000 Meter Row
30 Pull-Ups and 30 Knees to Chest
1 Mile Run or 100/80 Cal AAB or 4000M on Bike Erg
Time Cap: 45 Minutes
One Person working at a time. Except if Running- Both partners run at same time. Partition our reps evenly and as needed.