SATURDAY 11.20.21

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 (5:00-10:00)

Target Any Sore Areas

MOBILITY (5:00-10:00)

1. Banded Lat Stretch – 1:00/Side

2. Banded Crossbody Stretch – 1:00/Side

3. Banded Tricep Stretch – 1:00/Side

4. Banded Hip Flexor Stretch – 1:00/Side

5. Banded Hamstring Distraction – 1:00/Side

ACTIVATION (6:00)

4 Rounds:

20s Banded Pull-Aparts

10s Banded Pull-Apart Hold

Into…

4 Rounds:

20s Hollow Hold

10s Rest

Into…

4 Rounds:

20s Glute Bridges

10s Rest

OPTIONAL GENERAL WARM-UP (9:00)

EMOM x 9 (3 Rounds):

Min 1: Any Machine

Min 2: 5 Hanging Scap Retractions + 5 Kip Swings + 1-5 Strict Pull-Ups

Min 3: 5-10 Good Mornings + 5-10 Double Elbow Rotations (Empty Barbell)

MOBILITY VIDEOS

https://www.youtube.com/watch?v=SKvaqHjASWM

https://www.youtube.com/watch?v=UKYJg0fdfxM

https://www.youtube.com/watch?v=wG-yvIREJfc

https://www.youtube.com/watch?v=YVGpcXfpj_M

https://www.youtube.com/watch?v=ejagLLPyKw0

1: Clean and Jerk (Build to a heavy 1)

– Rest as needed between attempts.

– While we want to build to a heavy, we should not sacrifice our form for a couple extra pounds or kilos on our snatch.

– This can be squat or power cleans and split or push jerks.

– Score: Heaviest successful lift. Update PR’s when finished if needed.

OR Back Squat

2: Back Squat (6X4)

6 Sets:

4 Back Squats

All sets @ 50% of 1RM Back Squat (50, Back Squat, 1)

– Rest as needed between sets.

– Sets should be completed unbroken.

– All sets should come from a rack.

– Score: Enter weights

MC: “Addition by Subtraction” (3 Rounds for distance)

Teams of 2

AMRAP 10:

10 Bar Muscle-ups or 20 Chest to Bar Pull-ups

30 Hang Power Cleans 155 / 105 lb

Max Meter Run, Row or Bike

Rest 3 Minutes

AMRAP 7:

10 Bar Muscle-ups or 20 Chest to Bar Pull-Ups

20 Hang Power Cleans 155 / 105 lb

Max Meter Run, Row or Bike