SATURDAY 11.6.21
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. KB Calf Smash – 1:00/Side
2. Knuckle Drags – 1:00
3. Banded Hip Flexor Stretch – 1:00/Side
4. Wrist Stretches – 1:00
5. Banded Lat Stretch – 1:00/Side
GENERAL WARM-UP
3 Rounds:
8 Kettlebell Swings
200m Run
4 Strict Pull-Ups
10 Straight Arm Burpees
MOBILITY VIDEOS
https://www.youtube.com/watch?v=zYVZCIS8hsg
https://www.youtube.com/watch?v=EyZOCt5AQ9Y
https://www.youtube.com/watch?v=YVGpcXfpj_M
https://www.youtube.com/watch?v=C33JkG6hL7c
https://www.youtube.com/watch?v=SKvaqHjASWM
1: Metcon (Weight)
5 Sets:
1 Power Clean + 1 Hang Squat Clean
All Sets Performed @ 75-80% of 1RM Clean and Jerk
– Hold onto the bar for both reps.
– Rest as needed between sets.
– Score: Enter weights for all 5 sets.
Or Back Squat if you haven’t done so this past week.
2: Back Squat (2X3)
2 Sets:
3 Back Squats
All Sets Performed @ 90-100% of 1RM Back Squat
Metcon (Time)
For Time:
Teams of 2
40 Clean and Jerks (135/95)
1 mile run or 1600M Row
60 Pull-Ups
60 Toes 2 bar
50 Burpee box Jump Overs
*One person working at a time, unless running a mile. Partion reps as needed.
*35 min cap