SATURDAY 12.4.21
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. Active Spiderman – 1:00
2. Active Samson – 1:00
3. Frog Stretch – 1:00
4. Banded Ankle Dorsiflexion – 1:00/Side
5. Child’s Pose On Box – 1:00
ACTIVATION (6:00)
4 Rounds:
20s PVC Strict Presses
10s PVC Overhead Hold
Into…
1 Round:
2:00 Plank
Into…
4 Rounds:
20s Wallsit
10s Rest
OPTIONAL GENERAL WARM-UP (9:00)
EMOM x 9 (3 Rounds):
Min 1: Any Machine
Min 2: 5 High Box Jumps + 10 Air Squats
Min 3: 3 Good Mornings + 3 Elbow Rotations + 3 Strict Presses + 3 Hang Power Cleans (With An Empty Barbell)
MOBILITY VIDEOS
https://www.youtube.com/watch?v=Vaco79moFgk
https://www.youtube.com/watch?v=BVwUIRKNiqs
https://www.youtube.com/watch?v=_FtsS6CKby0
https://www.youtube.com/watch?v=vKzzUnZE8Bo
https://www.youtube.com/watch?v=QLQr-hF53Tk
1: Clean and Jerk (CUSTOM)
[All Percentages Based Off 1RM Clean & Jerk]
3 Reps @ 40%
3 Reps @ 50%
3 Reps @ 60%
3 Reps @ 75%
3 Reps @ 75%
2 Reps @ 80%
1 Rep @ 85%
1 Rep @ 85%
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. 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 [email protected]% and notate.
OR BACK SQUAT. Either one can be done as extra credit after class.
2: Back Squat (CUSTOM)
[All Percentages Based Off 1RM Back Squat]
1 Set of 5 Reps @ 55%
1 Set of 5 Reps @ 63%
2 Sets of 10 @ 68%
1 Set of 10+ @ 68%
Rest 1-3 Minutes Between All Sets.
FLOW: Complete 2 sets of 5 unbroken back squats. Then complete 2 sets of 10 unbroken back squats. For the final set, complete 1 set of 10 or more unbroken back squats. This is essentially a “near max set.” Leave 1-2 reps in the tank.
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: “Monsters Inc.” (AMRAP – Reps)
AMRAP 6:
Max Wallballs 20 / 14 lb (10/9ft.)
On the Minute [Starting at 0:00]:
5 Clean & Jerks 135 / 95 lb
CONDITIONING CATEGORY: Sprint/Threshold
WALLBALLS: Sets of 7 or more.
CLEAN and JERK: Quick singles. Less than 15s per minute.
SCORE: Total wallball reps.
– Set a goal number of wallball reps to complete each minute (ideally 12 or more). We want to go for big sets here.
– Quick singles on the clean and jerks will likely be the most sustainable.
– Quick transitions.
WALLBALLS
– Reduce Medball Weight
– Reduce Target Height
– Single Dumbbell Thrusters
CLEAN & JERKS
– Reduce Weight
– Reduce Reps
– Sub Dumbbell(s)