SATURDAY 1.8.2022
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
3 Rounds: 10 Russian Kettlebell Swings + 10 Squat Jumps + 10 Inch Worms
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…
30 Light Double Dumbbell Front Raises
30 Tempo Glute Bridges (3s Up + 3s Down)
1: Squat Clean and Jerk (CUSTOM)
[All Percentages Based Off 1RM Clean and Jerk]
3 Reps @ 40%
3 Reps @ 50%
3 Reps @ 60%
2 Reps @ 75%
2 Reps @ 80%
1 Rep @ 85% (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]
5 Reps @ 40%
5 Reps @ 50%
5 Reps @ 60% (record and notate)
Rest 1-3 Minutes Between All Sets.
MC: “Only Frans” (Time)
For Time:
15-12-9:
Thrusters 95 / 65 lb
Pull-ups
[Rest 2 Minutes]
12-9-6:
Thrusters 115 / 85 lb
3-2-1 Rope Climbs (15ft.)
[Rest 2 Minutes]
9-6-3:
Thrusters 135 / 95 lb
Burpee Pull-ups
CONDITIONING CATEGORY: Threshold
THRUSTERS: No more than 2 sets on any round.
PULL-UPS: 1-3 sets each round.
ROPE CLIMBS: 1 rope should take less than 30s. Each round the number of ropes will decrease.
BURPEE PULL-UPS: 9 reps should take less than 1:30. You can jump into the pull-up (no need to dead hang first).
SCORE: Total time including rest.
PART1: 1-2 sets on the thrusters and 1-3 sets on the pull-ups. We want to be smart here with our pacing in order to leave enough in the tank for the rest of the workout.
PART 2: 1-2 sets on the thrusters and chip away at the rope climbs. Focus on strong foot clamps here.
PART 3: 1-2 sets on the thrusters and chip away at the burpee pull-ups. Try to minimize the amount of steps between the burpees and pull-ups
– Quick transitions throughout.
– Switch out weights efficiently and breathe. No need to rush these weight changes.
THRUSTERS
– Reduce Reps
– Reduce Loads
– Sub Dumbbells
– Front Squats
PULL-UPS
– Reduce Reps
– Strict Pull-Ups
– Banded
– Alternating Double Dumbbell Plank Rows
ROPE CLIMBS
– Reduce Reps
– Reduce Height
– 3 Strict Pull-Ups + 3 Knees To Chest = 1 Rope
– 2 Double Dumbbell Devil Presses = 1 Rope
BURPEE PULL-UPS
– Reduce Reps
– Reduce Pull-Up Bar Height
– Burpees