SATURDAY 9.18.21
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 & ACTIVATION
Foam Roll (~5:00)
Crossover Symmetry Shoulder Protocol (~5:00)
Crossover Symmetry Hip Halo Protocol (~5:00)
MOBILITY
1. KB Lat Smash – 1:00/Side
2. Laying Front Rack Stretch – 1:00
3. Barbell Thoracic Opener – 1:00
4. Active Spiderman – 1:00/Side
5. Active Samson – 1:00/Side
GENERAL WARM-UP
3 Rounds:
200m Easy Jog
10 Air Squats
10 Ring Rows
10 Push-Ups
1: Metcon (Weight)
Power Clean + Push Jerk
5 Sets:
1 Power Clean + 3 Push Jerks @ 65-70% of 1RM Clean and Jerk
Stimulus
– Athletes choice on weights but we should not exceed 70%.
– We are purposely staying on the lighter side in order to move really well.
– Score: Enter all 5 weights.
2: Back Squat (5X3)
Back Squat
5 Sets:
3 Back Squats @ 85% of 1RM Back Squat
Stimulus
– Rest 2-3 minutes between sets.
– Score: Weight used across all sets.
MC: “All-Star Special” (Time)
Teams of Two
3 Rounds:
24 Thrusters 95 / 65 lb
24 Pull-ups
800 Meter Run
3 Rounds:
18 Thrusters 115 / 85 lb
18 Chest to Bar Pull-ups
800 Meter Run
3 Rounds:
12 Thrusters 135 / 95 lb
12 Bar Muscle-ups
800 Meter Run
(Time Cap: 30 Minutes)
One person working at a time, except on run. Both partners will run together. Partition reps as needed.