SATURDAY 10.30.21
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)
FOAM ROLL & ACTIVATION
Foam Roll (~5:00)
Crossover Symmetry Shoulder Protocol (~5:00)
Crossover Symmetry Hip Halo Protocol (~5:00)
MOBILITY
1. Spiderman Hold – 1:00/Side
2. Bottom Of Squat Hold – 1:00
3. Banded Lat Stretch – 1:00/Side
4. Banded Tricep Stretch – 1:00/Side
5. Couch Stretch – 1:00/Side
GENERAL WARM-UP
3 Rounds:
10 Air Squats
10 Scap Retractions
1-5 Strict Pull-Ups
500m Bike
MOBILITY VIDEOS
https://www.youtube.com/watch?v=CLYDhA-z9SI
https://www.youtube.com/watch?v=SKvaqHjASWM
https://www.youtube.com/watch?v=wG-yvIREJfc
https://www.youtube.com/watch?v=STEDuqJ-UR4
1: Metcon (Weight)
5 Sets:
3 Power Cleans + 1 Push Jerk
All Sets @ 75-80% of 1RM Clean and Jerk
– Power cleans do not need to be completed touch and go. Feel free to drop from the top and reset between reps.
– Rest as needed between sets.
– Score: Weights
Or Back Squats. This BS is to be done as an option on Monday 11/1
2: Back Squat (3X4)
3 Sets:
4 Back Squats
All Sets Performed @ 95% of 1RM Back Squat
MC: “Snowball Effect” (Time)
For Time
Teams of 2
1 Round:
100 Wallballs 20 / 14 lb
20 Chest to Bar Pull-ups
Directly Into…
2 Rounds:
100 Air Squats
20 Chest to Bar Pull-ups
Directly Into…
4 Rounds:
30/20 Cal AAB
20 Chest to Bar Pull-ups
One person working at a time. Partition reps as needed.
– CONDITIONING CATEGORY: Threshold
– WALLBALLS: 1-5 sets. 2:00 or less.
– CHEST TO BAR PULL-UPS: 1-3 sets. Less than 1:00.
– AIR SQUATS: Less than 2:00.
– BIKE: Less than 1:15.
– SCORE: Time.