SATURDAY 10.30.21

29
Oct

SATURDAY 10.30.21

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. 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.