SATURDAY 11.13.21
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. Active Spiderman – 1:00
2. Pigeon Pose On Box – 1:00/Side
3. Frog Stretch – 1:00
4. Active Twisted Cross – 1:00
5. Active Dive Bombers – 1:00
GENERAL WARM-UP
3 Rounds:
1:00 Bike
10 Walking Lunges
8 Box Step-Ups
MOBILITY VIDEOS
https://www.youtube.com/watch?v=Vaco79moFgk
https://www.youtube.com/watch?v=7QezJ6ChBDU
https://www.youtube.com/watch?v=_FtsS6CKby0
https://www.youtube.com/watch?v=xhutoMZE5cc
https://www.youtube.com/watch?v=X0Wi8q7qaDo
1: Metcon (Weight)
5 Sets:
1 Power Clean + 3 Push Jerks
All Sets Performed @ 75-80% of 1RM Clean & Jerk
– Perform all reps unbroken.
– Rest as needed between sets.
– Score: Record weights
OR BACK SQUAT
2: Back Squat (Heavy Single)
– Building to a heavy single for the day. This may mean you might not PR and that’s totally okay. If you begin losing form (especially in the midline), stop there.
– All reps should come from a rack.
– Rest as needed between lifts.
– If you PR, be sure to update your PR’s.
– Score: Heaviest successful load
MC: “Chad” (Time)
For Time:
1,000 Box Step-Ups
Today we perform the Hero Workout “Chad” in honor of Navy SEAL Chad Wilkinson who took his life on October 29, 2018 due to the effects of numerous deployments, several TBIs, blast wave injuries and PTSD. Our goal is to honor Chad’s life and legacy and to raise awareness for suicide prevention.
⁃ Conditioning Category: Grind.
⁃ Alternate legs every rep for a total of 1,000 reps or 500 each side.
⁃ If you don’t have a ruck sack, load a backpack with anything available to get to workout weight.
⁃ Choose a loading that allows you to complete at least 15 reps on the minute.
⁃ We’ll have a chance to practice 1 minute of step-ups in the practice round. 15 reps should be very comfortable in this time frame to go as prescribed.
⁃ Adjust height, weight, and reps as needed.
⁃ Times will likely range between 45-70 minutes. We’ll time cap this workout at 70 minutes.
⁃ The approach here is simple: find a rhythm that you see yourself holding for 45+ minutes of work. It can be helpful to have a target number of step-ups to complete every minute.
⁃ For efficiency in this high rep workout, the foot you step up to the box with should be the first foot off the box. This helps you quickly tap the opposite foot on the ground as you alternate legs.
⁃ To break up the monotony and keep working through smaller checkpoints, consider switching what side of the box you step up to every 25-50 reps. You can utilize all 4 sides of the box. This essentially makes it 5-10 rotations around the box for 1,000 reps.
1,000 STEP-UPS
⁃ Reduce Reps
⁃ Reduce Height
⁃ Reduce Weight
– Reduce Time
⁃ 500 Walking Lunge Steps or 1 Mile Walking Lunge (No Weight)
TIME MODS
AMRAP 30
AMRAP 20
AMRAP 10
REP MODS
500 Reps
350 Reps
200 Reps
MC : Metcon (Time)
Alternate Metcon if you’ve done “Chad 1000X”
Teams of 2
30 round:
5 wallballs
3 Handstand Push-ups
1 power clean (225/155)