SATURDAY 9.18.21

17
Sep

SATURDAY 9.18.21

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 & 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.