SATURDAY 12.4.21

3
Dec

SATURDAY 12.4.21

Lowry CrossFit – CrossFit

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. 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)