TUESDAY 1.18.21
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)
https://www.youtube.com/watch?v=wG-yvIREJfc
For Quality:
3 Minute Foam Roll
2 Minute Easy Bike, Row, Ski, or Run
1-2 Rounds: 30s Side Plank (Each Side) + 15s Push-Ups + 15s Mountain Climbers
2 Minute Banded Tricep Stretch (1 Minute/Arm)
1 Round Of Barbell Warmup:
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff Legged Deadlifts
5 Front Squats
Then…
1:00 Max Empty Barbell Strict Presses
1:00 GHD Hip Extension or Superman Hold
1: Shoulder Press (CUSTOM)
All Sets Based Off 1RM Strict Press
1 Set of 5 @ 65%
1 Set of 5 @ 73%
3 Sets of 5 @ 78%
1 Set of 5+ @ 78%
Rest 1-3 Minutes Between Sets.
FLOW: Complete 5 sets of 5 unbroken strict presses from a rack. For the final set, complete 5 or more unbroken strict presses. This is essentially a “near max set.” Leave 1-2 reps in the tank.
STANDARDS: Knees stay locked. Bar touches the shoulders in the bottom position. Elbows fully lockout at the top with the head through the arms.
SCORE: Enter reps completed for the set of 5+
2: “Square Up” (Time)
4 Rounds For Time:
400 Meter Run
8 Shoulder to Overhead 185 / 135 lb
16 Box Jump Overs (30″/24″)
CONDITIONING CATEGORY: Threshold
RUN: Less than 2:30 each round.
S2OH: Strict press, push press, push jerk, or split jerk from the floor (no racks). Should be a weight we can complete in 1-2 sets and in less than 1:00.
BJO: Less than 1:30.
SCORE: Total time.
– Pace the run in a way that will allow for 1-2 sets on the barbell.
– The shoulder to overheads will be a grind but we should aim for unbroken sets. Focus on a solid front rack position between reps and through out the dip and drive of each rep.
– Find a steady pace on the box jump overs that will allow us to stay moving and get right back out to the run.
400 METER RUN
– 500m Row
– 400m Ski
– 1000m Bike
– 300m Air Run
SHOULDER TO OVERHEAD
– Reduce Reps
– Reduce Loading
– Sub Dumbbells
BOX JUMP OVERS
– Reduce Box Height
– Reduce Reps
– Squat Jump To 6″ Target
– Broad Jumps
EC: Metcon (4 Rounds for reps)
Extra Credit
On the 3:00 x 4 Sets:
500/450 Meter Ski Erg
Max Distance Double Dumbbell Farmer’s Carry
Dumbbells: 70 / 50 lb’s
INTENTION: Practice big HSW efforts. Looking for no more than 30 seconds rest between each effort. We’ll cap this at 10 minutes.
SCORE: Total time.