SATURDAY 12.11.21
Lowry CrossFit – CrossFit
Hope to see everyone at the annual LCF Holiday Party tonight (12/11) at the Lowry Beer Garden around 7:00pm-ish tonight. 🎄🎅🏽🍺🍸🥃🍹🍻🥳🥳🎉🎉
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 Hip Flexor Stretch – 1:00/Side
2. Up Dog – 1:00
3. Frog Stretch – 1:00
4. Bottom Of Squat Hold – 1:00
5. Barbell Forearm Smash – 1:00/Side
ACTIVATION (6:00)
4 Rounds:
20s Banded Tricep Push-Downs
10s Rest
Into…
4 Rounds:
20s Plank
10s Rest
Into…
2 Rounds:
20s Single Leg Glute Bridges (Right)
20s Single Leg Glute Bridges (Left)
20s Rest
OPTIONAL GENERAL WARM-UP (9:00)
EMOM x 9 (3 Rounds):
Min 1: Any Machine
Min 2: 5 Strict Pull-Ups + 10 Sit-Ups + 15 Air Squats
Min 3: 5 Dumbbell Deadlifts Each Arm + 5 Goblet Squats
MOBILITY VIDEOS
https://www.youtube.com/watch?v=YVGpcXfpj_M
https://www.youtube.com/watch?v=OHUtaZRAF1w
https://www.youtube.com/watch?v=_FtsS6CKby0
https://www.youtube.com/watch?v=Y4XkFEj_OX8
https://www.youtube.com/watch?v=Fpah209Zlug
1: Clean and Jerk (CUSTOM)
[All Percentages Based Off 1RM Clean & Jerk]
3 Reps @ 40%
3 Reps @ 50%
3 Reps @ 60%
2 Reps @ 75%
2 Reps @ 80%
1 Rep @ 85%
1 Rep @ 88%
Build to Heavy Single (No Misses)
Rest 1-3 Minutes Between All Sets.
INTENTION: Getting lots of touches on the clean & jerk today. Reps can be completed touch and go or singles at each percentage. “No misses” means if you miss a snatch while building to a heavy, you’ll 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 heavy single.
OR BACK SQUAT below. Either one can be done in class and extra credit after class.
2: Back Squat (CUSTOM)
[All Percentages Based Off 1RM Back Squat]
1 Set of 5 @ 50%
1 Set of 3 @ 60%
1 Set of 1 @ 70%
1 Set of Max Reps @ 75%
Rest 1-3 Minutes Between All Sets.
FLOW: Complete 1 set of 5, 1 set of 3, and 1 set of 1 unbroken back squats from a rack. Following the third set, complete a max set of back squats.
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 max set.
PR UPDATE: If you complete 11-14 reps for your max set, increase your back squat PR by 5# or 2.2kg. If you complete 15+ reps for your max set, increase your back squat PR by 10# or 4.5kg.
MC: “Hair of the Dog” (Time)
For Time:
Teams of 3
150 Weighted Sit-Ups
75 Double Dumbbell Front Squats
45 Pull-Up and 45 Knees to chest
75 Double Dumbbell Front Squats
45 Pull-Ups and 45 Knees to chest
75 Double Dumbbell Front Squats
150 Weighted Sit-ups
Dumbbells: 50 / 35 lb’s
One person working at a time. Partition reps as needed.