SATURDAY 7.3.21

2
Jul

SATURDAY 7.3.21

Lowry CrossFit – CrossFit

** Holiday Schedule Alert πŸ‡ΊπŸ‡ΈπŸŽ‡πŸŽ†
Monday, July 5th 2021
9:00am-12:00pm
Hero WOD-9:30am
**all other classes cancelled.

Please continue to register for classes in Wodify. Also, continue to cancel classes when you aren’t able to make them.

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1: Metcon (AMRAP – Reps)

Gymnastics Conditioning

Alternating On The Minute x 10 (5 Rounds):

Minute 1: 12/9 Calorie Assault Bike

Minute 2: 3 Ring Muscle-Ups
Stimulus

– Each minute, we’ll alternate between biking and muscle-ups.

– If you cannot string muscle-ups together yet, let’s complete 1 or 2 muscle ups on that second minute and use the time to get some practice in.

– Both the bike and the muscle-ups should be completed in 45 seconds or less each minute leaving 15s to transition and/or grab chalk.

– We are looking for quality over speed in this piece.

Modifications

12/9 ASSAULT BIKE

– Same cals on echo bike

– 15/12 Cal Row or Bike Erg

– 12/9 Cal Ski

– 200m Run

RING MUSCLE-UPS

– Jumping Ring Muscle-Ups

– Strict Ring Muscle-Ups

– Bar Muscle-Ups

– Banded Bar Muscle-Ups

– Jumping Bar Muscle-Ups

– 6 Strict Chest To Bar or Chin Over Bar Pull-ups

2: Metcon (Weight)

Olympic Power

5 Sets:

1 Hang Power Snatch

1 Low-Hang Power Snatch

Rest As Needed Between Sets
Stimulus

– Priming ourselves for the heavy power

snatch coming up in the next piece with some work from the hang

– Hang: Above the Knee

– Low Hang: Below the Knee

All percentages based off 1RM Snatch:

–Β Set 1: 60%

– Set 2: 65%

– Set 3: 70%

– Set 4-5: 70-80%

MC: “Two By Fours” (Time)

TEAMS OF TWO

2 Rounds:

400 Meter Run, 40 Power Snatches 75 / 55 lb

400 Meter Run, 4 Rope Climbs (15ft.)

400 Meter Run, 40 Barbell-Facing Burpees

30 Minute Time Cap
Both partners will run together. One person working at a time for the other movements, partition reps as needed.

Stimulus

– Conditioning Category: Pacer

– Using a lighter weight in this longer workout that we can cycle for sets of 8-10 at a time

– Choose a rope climb number that you can complete in less than 2 minutes

– Time Cap: 30 Minutes

Modifications

RUN

– 500/400 Meter Row

-1,000/800 Meter Bike

ROPE CLIMBS

– Reduce Reps

– Reduce Height

– 1 Rope Climb = 3 strict pull-ups, 5 kipping pull-ups, or 7 ring rows