SATURDAY 7.3.21
Lowry CrossFit – CrossFit
** Holiday Schedule Alert πΊπΈππ
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.
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