SATURDAY 12.11.21

10
Dec

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. πŸŽ„πŸŽ…πŸ½πŸΊπŸΈπŸ₯ƒπŸΉπŸ»πŸ₯³πŸ₯³πŸŽ‰πŸŽ‰

PLEASE continue to reserve classes through the Wodify app and cancel classes you are unable to make.

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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.