SATURDAY 11.27.21
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. KB Lat Smash – 1:00/Side
2. Banded Lat Stretch – 1:00/Side
3. Banded Pass Throughs – 1:00
4. Active Samson – 1:00
5. Active Spiderman – 1:00
ACTIVATION (6:00)
4 Rounds:
20s PVC Seated Strict Presses
10s PVC Seated Strict Press Hold
Into…
4 Rounds:
20s Plank Hold
10s Rest
Into…
4 Rounds:
20s Wall Sit
10s Rest
OPTIONAL GENERAL WARM-UP (9:00)
EMOM x 9 (3 Rounds):
Min 1: Any Machine
Min 2: 10 Push-Up To Down Dog + 10 Air Squats
Min 3: 5 Elbow Rotations + 5 Strict Presses + 5 Push Presses (Empty Barbell)
MOBILITY VIDEOS
https://www.youtube.com/watch?v=wKJ-570Ha8k
https://www.youtube.com/watch?v=SKvaqHjASWM
https://www.youtube.com/watch?v=k3dUSlXxYKo
https://www.youtube.com/watch?v=BVwUIRKNiqs
https://www.youtube.com/watch?v=Vaco79moFgk
1: Clean and Jerk (CUSTOM)
[All Percentages Based Off 1RM Clean & Jerk]
3 Reps @ 40%
3 Reps @ 50%
3 Reps @ 60%
3 Reps @ 75%
2 Reps @ 80%
1 Rep @ 85%
1 Rep @ 85%
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 more than 3 reps at any percentage, stop there. The clean should be a squat clean and the jerk should be a split jerk.
PR’S: Make sure your PR’s are up to date so that the percentages are correct.
SCORE: Enter 85% and notate.
2: Back Squat (CUSTOM)
4 Sets of 10 @ 60% of 1RM Back Squat
1 Set of 10+ @ 60% of 1RM Back Squat
[Leave 2-3 Reps In The Tank On Max Set]
FLOW: Complete 4 sets of 10 unbroken back squats from a rack, resting 2-3 minutes between each set. Following the third set, complete 1 set of 10 or more unbroken back squats. This is essentially a “near max set.”
STANDARDS: Hips travel below the knees in the bottom of the squat. Hips open fully at the top of each rep.
SCORE: Enter reps completed for the set of 10+
MC: “Don’t Push Me” (Time)
For Time:
4,000 Meter Bike Erg
21 Push Jerks 135 / 95 lb
2,000 Meter Bike Erg
21 Push Jerks 135 / 95 lb
4,000 Meter Bike Erg
CONDITIONING CATEGORY: Grind
BIKE ERG: 2,000m should take less than 5:00.
PUSH JERKS: 1-3 sets. Less than 2:00.
SCORE: Time
– Aim to hold 75+ RPM on the bike. Have the damper as high as you can while maintaining these RPMs. This may mean you start with the damper higher than usual and drop it down slightly as you go.
– The legs will likely feel a little funky on the push jerks after coming off the bike. Pick a strategy on the barbell that will not cause you to need a lot of time before picking up the bar.
– We are spending a lot of time on the bike here so things like alternating between 250m hard, 250m moderate, hands on high handle bars, hands on low handle bars, 1:00 hard, 1:00 moderate, etc. can make that time go faster and help you stay focused!
PUSH JERKS
– Reduce Reps
– Reduce Load
– Double Dumbbell
2,000 METER BIKE ERG
– Reduce Distances
– 2,000m On Any Bike
– 5:00 Cap
– 1,000m Row
– 800m Ski
– 800m Run
– 600m Air Run
EC: Metcon (AMRAP – Reps)
EXTRA CREDIT:
5 Sets:
AMRAP 2:
50 Foot Single Dumbbell Overhead Walking Lunge
“X” Bar Muscle-ups
Rest 1 Minute Between Sets
Dumbbell: 50 / 35 lb
INTENTION: We’ll tire out the shoulders a bit with the overhead lunge then complete as many bar muscle-ups as you’d like in the remaining time. Break as many times as needed.
LUNGE STANDARDS: Switch arms after 25ft. Back knee should touch the floor in the bottom and hips should open fully at the top. No shuffle steps between reps. Feel free to mark off 5ft. sections to practice the Open standards (both feet clearly start behind any line, both feet finish clearly past any line that follows).
BAR MUSCLE-UP STANDARDS: Hands stay on the bar. Feet cannot come above the bar height. Once arms lock out at the top, they must stay locked until you come down.
SCORE: Enter bar muscle-ups reps completed each AMRAP.
SINGLE DUMBBELL OVERHEAD WALKING LUNGE
– Single Dumbbell Front Rack Walking Lunge
– 16 Single Dumbbell Overhead Reverse Lunges (8 Each Arm)
– 16 Single Dumbbell Front Rack Reverse Lunges (8 Each Arm)
– Reduce Weight
BAR MUSCLE-UPS
– Chest To Bar Pull-Ups
– Single Dumbbell Devil Presses